Male

Cable Standing Reverse Curl (SZ bar)

Muscles involved

Mastering the cable standing reverse curl (SZ bar) is all about smart progression and strictly prioritizing control over heavy weights. When working with the machine pulley, start with a manageable load that allows you to lock your elbows at your sides and maintain a firm overhand grip. As your forearms and biceps adapt to the tension, gradually increase the resistance notch by notch without allowing momentum or back swinging to cheat the movement. The secret to steady progress in the cable standing reverse curl (SZ bar) lies in maintaining a crisp squeeze at the top of the lift and taking your time during the slow descent. By advancing step-by-step, you build formidable arm strength while keeping your form absolutely flawless.

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

Polea

Máquina

Muscles worked

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.