Cable Reverse-Grip Preacher Curl
Differentiation: Mechanics
This variation of a Preacher Curl is unique from other Preacher Curl exercises. Here is how: you use a cable machine. The cable machine applies constant resistance on your biceps | and forearms. You also perform this exercise using a reverse grip. Using this grip engages and develops your forearms.
Starting Position
To get into starting position, do this...
1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.
2) Locate a cable machine.
3) Set the pulley at its lowest setting, closest to the floor.
4) Obtain a [curl] bar attachment.
5) Clip a curl bar onto the machine's pulley hook.
6) Position the movable Preacher curl bench two feet from the cable machine.
7) Adjust the seat height so the top edge of the arm pad rests against your underarms with your upper arms lying along the length of the pad.
8) Grasp the bar attachment before you sit on the bench. |If you have a partner, he can hand you the bar after you sit on the bench.
9) Sit on the bench.
10) Place your hands on the bar, shoulder-width apart, with your palms facing downward.
11) Rest your arms on the pad.
12) If your elbows are correctly placed, your armpits should be pressed against the edge of the pad.
13) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you flex your biceps while curling the bar upward towards your chin.
3) ...until the bar touches your chin.
4) Once the bar nearly touches your chin, flex your biceps and hold for a count of two seconds.
5) Then, inhale as you allow the bar to retract downward, using a slow and controlled movement
6) ...until your arms are again lying straight across the pad.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your body tight against the pad of the machine. If you let your body swing backwards to assist with lifting the bar, you will limit the effectiveness that this exercise has on your biceps.
Keep your upper arms resting stationary on the pad and only move your forearms to allow your biceps to do all of the pulling.
Squeeze your biceps during the movement and at the top of the movement.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | CAP Barbell Deluxe LAT Bar Cable Attachment with Rubber Handgrips, 36 |
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