Bicep curl with cable and reverse grip

Exercise overview

Primary muscle group: Arms

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 22

Average per rep (lbs)*: 48

Description: Setup: Stand upright with feet shoulder-width apart, holding a bar attachment connected to a low pulley. Use a pronated (palms down) grip, slightly wider than shoulder-width. Keep your elbows close to your torso. Starting Position: Ensure your upper arms remain stationary and close to your body. This forms your starting position. Curl Up: Inhale, then curl the bar upwards by contracting your biceps while exhaling. Focus on moving only your forearms; keep the rest of your body still. Peak Contraction: Lift the bar until it reaches shoulder level. Hold for one second at the top, squeezing your biceps. 5Lower the Bar: Slowly lower the bar back to the starting position while inhaling. Repeat: Continue for the recommended repetitions, maintaining control throughout the exercise.

Exercise ID: 00280

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Keep Your Elbows Stationary: Ensure that your elbows remain close to your torso and don’t move forward or backward. This helps isolate the biceps and provides a more effective workout.
Use a Controlled Motion: Avoid using momentum to lift the weight. Perform the curl slowly and deliberately, both when you are lifting and lowering the cable. This ensures that the biceps are doing the work and maximizes muscle engagement.
Maintain a Neutral Spine: Keep your back straight and avoid leaning backward. Engaging your core will help maintain proper posture throughout the exercise.
Focus on the Negative: Pay attention to the lowering phase of the curl. Lower the weight slowly to increase muscle tension and promote better muscle growth.
Grip Strength: Using a reverse grip can enhance forearm activation. Ensure your grip on the bar is firm to prevent slipping and to maintain control throughout the movement.
Warm-Up: Before jumping into heavier weights, perform a warm-up set with lighter resistance to prepare your muscles and joints for the exercise ahead.
Breathing Technique: Exhale as you curl the weight up and inhale as you lower it. Proper breathing can help you maintain a steady rhythm and improve performance.
Adjust Cable Height: Make sure the pulley is set to an appropriate height so that the cable provides tension throughout the entire range of motion.
Proper Foot Position: Keep your feet shoulder-width apart to provide a stable base and prevent unnecessary movement during the exercise.
Avoid Overloading: Start with a manageable weight to ensure you maintain proper form. Gradually increase the resistance as you build strength and confidence with the exercise.

Exercise overview

Exercise tips and tricks

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