The Cable Reverse One Arm Curl is an isolation exercise that targets the biceps, specifically focusing on the brachialis muscle. This exercise is performed using a cable machine with a single handle attachment.
How to perform
Step by step instructions:1. Set up the cable machine with a single handle attachment at the lowest level.
2. Stand facing away from the cable machine, holding the handle with your palm facing down (pronated grip).
3. Position your elbow close to your side and keep your upper arm stationary throughout the movement.
4. Slowly curl the handle towards your shoulder, keeping your wrist straight and ensuring that only your forearm is moving.
5. Squeeze your biceps at the top of the movement, then slowly lower the handle back to the starting position.
6. Repeat for the desired number of reps on one arm before switching to the other arm.
7. Make sure to maintain control and focus on the mind-muscle connection throughout the exercise to maximize the effectiveness of the movement.
8. Avoid using momentum or swinging the weight to ensure proper isolation of the biceps muscle.
9. Remember to exhale as you lift the weight and inhale as you lower it back down.
10. Perform 3-4 sets of 10-12 reps on each arm, gradually increasing the weight as you become stronger.
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.