Exercise:

Reverse Cable Curl

Target Muscle:

Biceps / Forearms

Cable Machine, Straight-Bar Attachment

Set a straight bar attachment on the lowest setting of the cable machine and stand with your feet shoulder width apart. Hold onto the bar using a shoulder width grip with your palms facing down.

Extend your arms fully, and then curl the bar up towards your body until you feel a strong contraction in your biceps and forearms. Lower the weight back down following the same path and repeat.

- Do not allow your elbows to excessively drift forward as you curl the weight up as this directs the tension off of the biceps and forerams and onto the front delts.

- Do not curl the weight so high up that the tension leaves the biceps and forearms. Simply curl the weight to the point where you feel a full contraction, stop there and let the weight back down.

- Keep your elbows pinned at your sides throughout the entire movement and do not allow them to flare outward.

- In order to get a full stretch and utilize the largest range of motion possible, flex your triceps at the bottom of each rep.

- A small amount of natural body sway is fine as you curl the weight, but your back should still be kept relatively straight throughout the exercise to prevent lower back stress.

- You can also use an ez-curl bar attachment for this exercise if you find it more comfortable.