Reverse Cable Biceps Curl | SFS Exercise Library

Welcome to today's workout featuring the Reverse Cable Biceps Curl using a bar attachment with pulleys positioned at the bottom. This exercise is designed to target the brachialis and brachioradialis muscles of the forearms and biceps, helping to add thickness and strength to your upper arms for a well-rounded physique.
Instructions:
Setup: Attach a straight bar to the lowest setting on a cable machine. Stand facing the machine with feet shoulder-width apart. Grab the bar with an overhand grip (palms facing downward), hands shoulder-width apart.
Starting Position: Keep your elbows close to your sides and your upper arms stationary. Your palms should be facing downward and the cable should be taut.
Curling Motion: Contract your biceps to curl the bar upwards toward your shoulders. Focus on keeping your wrists straight and allowing your forearms to do the work.
Peak Contraction: Once your forearms are fully contracted and the bar is near your shoulders, hold the position briefly to maximize the contraction in your biceps and forearms.
Lowering Phase: Slowly lower the bar back down to the starting position, resisting the weight and maintaining control. Keep tension on your biceps throughout the lowering phase.
Breathing: Exhale as you curl the bar up and inhale as you lower it back down.
Sets and Reps: Aim for 3-4 sets of 10-12 repetitions, adjusting the weight to challenge yourself while maintaining proper form. Focus on the quality of each repetition to optimize muscle engagement and growth.