Cable Reverse Preacher Curl
- Zielmuskel
- Brachioradialis
- Synergistenmuskeln
- Biceps Brachii, Brachialis
- Equipment
- Cable
- Körperregion
- Forearms
- Typ
- Strength
The cable reverse preacher curl is a forearm-focused isolation exercise that primarily targets the brachioradialis, with the biceps brachii and brachialis assisting. Using an overhand (pronated) grip on a cable braced over a preacher bench, it builds forearm and elbow-flexor strength while keeping constant tension on the muscle through the full range.
Cable Reverse Preacher Curl: So führst du sie aus
- 1Set a preacher bench in front of a low cable pulley and attach a straight or EZ bar to the cable.
- 2Sit with your chest against the pad and the backs of your upper arms resting flat on the bench.
- 3Take an overhand (pronated) grip on the bar, hands roughly shoulder-width apart, palms facing down.
- 4Start with your arms nearly extended so the cable keeps tension on your forearms.
- 5Curl the bar up toward your shoulders by bending only at the elbows, keeping your wrists firm and straight.
- 6Squeeze your forearms at the top, holding briefly without letting your upper arms lift off the pad.
- 7Lower the bar slowly under control until your elbows are almost fully extended.
- 8Complete your reps, then return the bar to the pulley with control.
Technik-Tipps
- Keep your wrists locked in a neutral, straight line throughout the rep so the work stays on the brachioradialis instead of the wrist flexors.
- Move only at the elbow joint; your upper arms should stay pinned to the preacher pad from start to finish.
- Use a controlled tempo and a slow negative to make the most of the cable's constant tension.
- Start lighter than you would for a regular curl, since the pronated grip is weaker and easy to overload.
- Pause briefly at the top contraction rather than swinging the weight to reach it.
Häufige Fehler
- Letting your wrists bend or roll under the load, which shifts work off the forearms and strains the wrist joint.
- Lifting your elbows off the pad to swing the weight up, which removes tension from the target muscles and cheats the rep.
- Loading too heavy for the pronated grip, forcing body english that reduces forearm activation and risks the elbow.
- Cutting the range short by not extending the elbows at the bottom, which loses the stretch and the constant-tension benefit of the cable.
- Rushing the lowering phase, wasting the eccentric portion that drives forearm growth.
Häufig gestellte Fragen
What muscles does the cable reverse preacher curl work?
It primarily targets the brachioradialis in the forearm, with the biceps brachii and brachialis assisting as synergists.
What's the difference between a reverse curl and a regular curl?
A reverse curl uses an overhand (pronated) grip, which shifts emphasis onto the brachioradialis and forearm, while a regular curl uses an underhand grip that targets the biceps more directly.
Why use a cable instead of a barbell or dumbbells?
The cable keeps constant tension on the brachioradialis through the whole range, including the bottom where free weights lose resistance, making it well suited to forearm isolation.
How many sets and reps should I do?
Because this is a forearm isolation move, higher reps work well — aim for about 3 sets of 10 to 15 reps with a weight you can control through a full range.
Is the cable reverse preacher curl good for beginners?
Yes. The preacher pad braces your arms and the cable enforces a smooth path, so it's easier to keep strict form than with standing reverse curls — just start light because the pronated grip is weak.
