Cable Standing Reverse Curl

Cable Standing Reverse Curl Instructions

Starting Position:
1. Adjust the cable machine to the lowest setting.
2. Attach the rope or straight bar to the cable.
3. Stand facing the cable machine with your feet shoulder-width apart.
4. Grab the rope or straight bar with an overhand grip (palms facing down).
5. Step back slightly to create tension in the cable.
6. Keep your elbows close to your sides and arms fully extended.

Movement:
1. Inhale and brace your core.
2. Exhale as you curl the rope or bar towards your shoulders, keeping your elbows stationary.
3. Focus on using your forearms and biceps to lift the weight.
4. Raise the bar until your hands are just below your shoulders.
5. Pause for a moment at the top of the movement, squeezing your biceps.
6. Inhale as you slowly lower the weight back to the starting position, maintaining control throughout the movement.
7. Repeat for the desired number of repetitions.

Tips:
- Keep your back straight and avoid swinging your body during the curl.
- Ensure that the movement is coming solely from your arms to effectively target the biceps.
- Start with lighter weights to perfect your form before increasing the resistance.