Cable Standing Reverse-Grip Curl

Cable Standing Reverse Grip Curl Instructions

Starting Position:
1. Stand facing the cable machine with your feet shoulder-width apart.
2. Adjust the pulley to the lowest setting if it’s not already.
3. Attach the cable handle or bar to the pulley.
4. Grasp the handle or bar with a reverse grip (palms facing down) and step back slightly to create tension in the cable.
5. Keep your elbows close to your body, and your arms should be fully extended at the start of the movement.
6. Stand tall with your back straight and shoulders relaxed.

Movement:
1. Inhale and engage your core.
2. Slowly curl the cable handle or bar upwards towards your shoulders, bending at the elbows while keeping your upper arms stationary.
3. Squeeze your biceps at the top of the movement.
4. Exhale as you lower the handle or bar back to the starting position in a controlled manner.
5. Avoid using momentum; focus on using your biceps to lift the weight.

Repetitions & Sets:
- Perform 8-12 repetitions for 2-3 sets, allowing short rest periods between sets.

Tips:
- Maintain a controlled motion throughout the exercise.
- Keep your wrists straight to avoid strain.
- Adjust the weight according to your strength level; start light until you feel comfortable with the movement.