Reverse grip cable curl
Overview of the exercise
If you’re looking to build impressive forearm muscles, then the reverse grip cable curl exercise is definitely worth incorporating into your workout routine. This exercise targets the brachioradialis muscle, located on the outer part of the forearm, which is often neglected during traditional bicep curls. By using a reverse grip, you can engage and stimulate the muscles in a different way, which can lead to increased strength and definition.
Exercise Profile:
Muscle Group Targeted: Forearms
Equipment: Cable
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: Biceps
Instructions:
Here are step-by-step instructions for performing the reverse grip cable curl exercise for forearms:
- Set up the cable machine: Start by attaching a straight bar to the lower cable pulley. Adjust the weight to a manageable level for your fitness level.
- Stand facing the cable machine: Stand with your feet shoulder-width apart and facing the cable machine. Grab the bar with a pronated grip and with your hands shoulder-width apart.
- Begin the exercise: Keeping your elbows tucked into your sides, slowly curl the bar towards your chest, squeezing your forearms and biceps as you lift. Keep your wrists straight throughout the movement.
- Pause and hold: Hold the bar at the top of the movement for a second, then slowly lower it back down to the starting position.
Reverse Grip Cable Curl Tips
Here are some tips for performing the reverse grip cable curl exercise to help you get the most out of your workout:
- Use proper form: Keep your elbows close to your body and your wrists straight throughout the movement. Avoid swinging your arms or using momentum to lift the weight.
- Focus on the contraction: Squeeze your forearms and biceps at the top of the movement to maximize the contraction of the muscles. This will help to build more strength and definition in your forearms over time.
- Use a slow and controlled tempo: Avoid using momentum to lift the weight and focus on a slow and controlled tempo throughout the movement. This will help to maximize muscle activation and prevent injury.
