The Cable One Arm Reverse Preacher Curl is an isolation exercise that targets the biceps, specifically the brachioradialis muscle. This exercise is performed using a cable machine with a preacher curl attachment.
How to perform
To perform the Cable One Arm Reverse Preacher Curl, follow these step-by-step instructions:1. Adjust the preacher curl attachment to an appropriate height so that your upper arm is comfortably positioned on the pad.
2. Attach a single-hand grip handle to the low pulley on the cable machine.
3. Stand facing the machine with your feet shoulder-width apart and grasp the handle with an underhand grip (palm facing down).
4. Position your upper arm flat against the preacher curl pad and extend your arm fully downward, keeping your elbow in line with your shoulder.
5. Keep your core engaged and maintain a slight bend in your knees to ensure stability throughout the movement.
6. Slowly curl the handle up towards your shoulder, focusing on using your bicep and brachioradialis muscles to lift the weight.
7. Pause at the top of the movement, squeezing your bicep for a moment before lowering the weight back down to the starting position in a controlled manner.
8. Complete the desired number of repetitions on one arm before switching to the other arm.
9. Make sure to maintain proper form and avoid swinging or using momentum to lift the weight.
10. Perform 3-4 sets of 8-12 repetitions on each arm, resting for 60-90 seconds between sets.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.