Cable Standing Reverse Curl (SZ bar)

Muscles involved

ForearmsBiceps

How to do it

1. Attach an EZ-bar to a low pulley, stand facing the machine, and grip the bar with an overhand grip (palms down) at shoulder width. 2. Keeping your elbows pinned to your sides, curl the bar upwards by flexing your forearms and biceps. 3. Pause at the top of the movement, squeezing your forearms and brachialis. 4. Slowly and with control, lower the bar back to the starting position until your arms are fully extended.

Equipment required

PoleaMáquina

Muscles worked

MaleFemale

BrachioradialisBiceps brachii

Tips

- Keep your elbows pinned to your sides to isolate the brachialis and forearms. - Squeeze the bar hard to increase forearm muscle activation. - Do not let your wrists curl back; keep them straight to maintain tension on the target muscles. - Lower the bar slowly and with control to ensure a full range of motion.

Difficulty