Single Arm Cable Reverse Grip Bicep Curl

Instructions for proper form

1. Stand upright, feet shoulder-width apart, with the cable machine on your side. 2. Grasp the cable handle with a reverse grip (pronated) using one hand. 3. Position your elbow close to your torso and keep it stationary. 4. Curl the handle upward toward your shoulder by bending your elbow, focusing on using your forearm muscles. 5. Squeeze at the top of the movement, then slowly lower the handle back to the starting position. 6. Maintain a controlled motion throughout, avoiding any jerky movements.

Common mistakes to avoid

1. Using excessive weight that leads to poor form. 2. Allowing the elbow to move away from the body during the curl. 3. Focusing on speed rather than control when lowering the weight. 4. Arching the back or leaning forward excessively during the exercise.

Benefits

Specific benefits of the exercise

Strengthens the brachioradialis and forearm muscles, improves grip strength, and enhances muscle definition.

Expected results and timeframe

With consistent training 2-3 times per week, users can expect to see improved muscle tone and strength in the forearms within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for novice individuals looking to enhance forearm strength, bodybuilders aiming for aesthetics, and athletes needing improved grip strength.

Scientific studies supporting its effectiveness

Research has shown that isolated exercises like the reverse grip bicep curl effectively engage the brachioradialis and increase forearm strength, contributing to improved performance in various sports activities.

Variations

Beginner modifications

1. Use a lighter weight to focus on mastering form. 2. Perform the exercise seated with back support to stabilize the posture. 3. Use a resistance band instead of a cable to reduce resistance and improve control.

Advanced progressions

1. Increase the weight and perform the curl in a slow eccentric phase. 2. Incorporate supersets with other bicep isolation exercises like regular bicep curls. 3. Utilize a cable machine with varied angles.

Integrations

Complementary exercises

1. Wrist curls for additional forearm training. 2. Standard bicep curls for overall arm development. 3. Hammer curls to target the brachialis.

Super set recommendations

Pair the Single Arm Cable Reverse Grip Bicep Curl with tricep pushdowns or overhead tricep extensions for a complete arm workout.

Sample workout routines

1. Warm-Up: 5-10 minutes of light cardio. 2. Single Arm Cable Reverse Grip Bicep Curl: 3 sets of 10-15 reps. 3. Wrist Curls: 3 sets of 12-15 reps. 4. Rest and repeat as needed for all exercises. 5. Cool Down: Stretching the arms and forearms.

Exercise combinations

Combine with exercises that target the upper body, such as lat pulldowns or push-ups for a full upper body routine.

Best time to do this exercise in your workout

This exercise is best performed towards the end of your workout, after compound movements, to fully isolate and exhaust the forearm muscles.