Description

The cable reverse preacher curl is an isolation exercise that targets the biceps brachii muscles. It effectively engages the biceps while minimizing the involvement of other muscle groups.

Starting Position

Sit on a preacher curl bench facing the cable machine with your chest against the pad. Grasp the cable bar with an overhand grip, keeping your upper arms positioned on the preacher bench.

Technical Execution

Begin with your arms fully extended, then slowly curl the bar upwards towards your shoulders while keeping your elbows stationary. Squeeze your biceps at the top of the movement before slowly lowering the bar back to the starting position.

Range of Motion

Ensure a full range of motion by fully extending the arms at the bottom and curling the bar up as high as possible without involving the shoulders.

Variations

Variations can include using different attachments like a rope or individual handles, adjusting grip width, or changing the bench angle for different emphasis on the biceps.

Common Mistakes

Common mistakes include using momentum to swing the weight, not fully extending the arm at the bottom of the movement, and using excessive weight that compromises form.

Practical Advice

Focus on maintaining strict form throughout the exercise, control the movement both on the concentric and eccentric phases, and avoid jerking motions.

Additional Notes

This exercise is great for specifically targeting the biceps brachii and can help in developing arm strength and definition.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

biceps

Secondary Muscles