Male

Cable Reverse Curl

Muscles involved

When you want to challenge your grip strength and build solid arms, incorporating the Cable Reverse Curl into your routine is a smart move. Using a pronated grip on the cable machine shifts a significant portion of the workload to your forearms and biceps. To make steady progress without sacrificing proper form, start with a manageable resistance level that lets you complete every repetition with clean technique and no momentum. As your strength improves over time, gradually increase the weight while keeping your elbows locked in place and strictly controlling the lowering phase. This disciplined progression ensures that the constant tension provided by the cable machine stays focused directly on the targeted muscles throughout the full range of motion.

How to do it

1. Stand in front of a cable machine with your arms shoulder-width apart. 2. Grip the bar with a pronated grip at shoulder height. 3. Bend your elbows, elevating the bar until your forearms are vertical. 4. Lower in a controlled manner until you fully extend your arms and repeat.

Equipment required

Máquina

Polea

Muscles worked

Tips

- Keep your elbows close to the sides of your torso during the entire movement. - Do not let your wrists flex; keep a straight line from your elbow to your fist. - Focus on contracting your biceps at the top of the movement, despite the pronated grip.