Cable Single-Arm Reverse Curl

Cable Reverse One-Arm Curl

Positioning

1. Set Up the Cable Machine: Adjust the pulley to the lowest position. Select an appropriate weight on the stack.
2. Grip the Handle: Attach a single handle to the cable. Stand facing the machine and grasp the handle with one hand using an overhand grip (palms facing down).
3. Starting Position: Stand with your feet shoulder-width apart. Keep your elbow close to your body and bent at about a 90-degree angle.

Movement

1. Curl the Weight: Slowly pull the handle up towards your shoulder, keeping your elbow stationary. Focus on using your forearm muscles to lift the weight.
2. Squeeze at the Top: At the top of the movement, pause and squeeze your forearm muscles for a moment.
3. Lower the Weight: Gradually lower the handle back to the starting position, maintaining control throughout the movement.
4. Repetitions: Perform the desired number of repetitions (8-12 is commonly recommended) before switching to the other arm.

Tips

- Keep your back straight and engage your core to maintain stability.
- Avoid using your shoulders or swinging your body to lift the weight; focus on the forearm muscles.
- Ensure that the movement is controlled and steady for maximum effectiveness.

Remember to start with a lighter weight if you're new to the exercise to master the form before gradually increasing the weight.