Reverse Grip Cable Curl
enums.exercise_tag.STRENGTHenums.exercise_tag.PULL
exercise_detail.body_part: enums.body_part.FOREARMS
exercise_detail.description
The Reverse Grip Cable Curl is an isolation exercise targeting the brachialis and brachioradialis muscles, with secondary emphasis on the biceps brachii. It is performed using a cable machine with a straight or EZ bar attachment, utilizing a reverse (palms-down) grip to focus on the forearms and the outer portion of the upper arm.
Reverse Grip Cable Curl
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exercise_detail.how_to_perform
- Attach a straight or EZ bar to a low pulley cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with an overhand grip (palms facing down), hands shoulder-width apart.
- Keep your elbows close to your torso and your back straight.
- Exhale and curl the bar upward by flexing your elbows, keeping your wrists straight.
- Continue curling until your forearms are vertical or just past perpendicular to the floor.
- Pause briefly at the top of the movement, squeezing the forearms and biceps.
- Inhale and slowly lower the bar back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Focus on keeping your elbows stationary throughout the movement to maximize muscle isolation.
- Avoid swinging your body or using momentum to lift the weight; maintain strict form for effectiveness.
- Start with a lighter weight to ensure proper form, especially if you're new to this exercise.
- Keep your core engaged to stabilize your body and prevent lower back strain.
- Use a controlled tempo both on the way up and down to increase muscle tension and effectiveness.
- Ensure that your wrists remain in a neutral position to avoid unnecessary strain.
exercise_detail.common_mistakes
- Using too much weight, leading to swinging and momentum instead of controlled movement.
- Allowing elbows to flare out, reducing bicep engagement and increasing shoulder involvement.
- Leaning back excessively, which shifts focus away from the biceps and can strain the lower back.
- Failing to fully extend the arms at the bottom of the movement, limiting range of motion.
- Curling the wrists excessively, which can lead to wrist strain and reduces bicep activation.
- Not keeping the core engaged, resulting in a lack of stability and potential for poor posture.
- Rushing through reps without controlled tempo, decreasing muscle tension and effectiveness.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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