Biceps Curl - Reverse Grip (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Attach a straight or EZ curl bar to a low pulley on a cable machine.
   • Stand facing the machine with your feet shoulder-width apart.
2. Step 2Grab the Bar
   • Using a reverse grip (palms facing down), grasp the bar with your hands shoulder-width apart.
   • Ensure your arms are fully extended and your elbows are close to your body.
3. Step 3Position Your Body
   • Stand upright with your core engaged and shoulders relaxed.
   • Keep your back straight and avoid leaning forward or backward.
4. Step 4Curl the Bar
   • Bend your elbows to curl the bar towards your shoulders, keeping your elbows stationary.
   • Focus on squeezing your biceps as you lift the bar.
5. Step 5Lower the Bar
   • Slowly lower the bar back to the starting position, fully extending your arms.
   • Maintain control of the movement to avoid using momentum.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring proper form with each curl.
   • Take a brief pause at the bottom before starting the next repetition.
7. Step 7Finish the Exercise
   • After completing your reps, carefully release the bar back to the machine.
   • Step away from the cable machine while maintaining good posture.