Cable Reverse Curl

Cómo hacer el Cable Reverse Curl

1. 1Attach a straight bar to a low cable pulley and select a manageable weight.
2. 2Grip the bar with an overhand (pronated) grip, palms facing down, hands about shoulder-width apart.
3. 3Stand upright a step back from the pulley with your feet shoulder-width apart and a slight bend in your knees.
4. 4Pin your elbows to your sides and brace your core, letting the cable pull your arms straight down to the start position.
5. 5Curl the bar upward by bending only at the elbows, keeping your wrists straight and your upper arms still.
6. 6Squeeze the brachioradialis and biceps at the top, just short of where your forearms touch your biceps.
7. 7Lower the bar under control back to the start, resisting the cable the whole way down.
8. 8Complete your reps, then step in to return the bar to the weight stack safely.

Consejos de técnica

• Keep your wrists locked in a straight, neutral line with your forearms so the brachioradialis does the work instead of your wrist flexors.
• Lift with a slow, controlled tempo rather than swinging — the cable keeps tension on the muscle through the full range.
• Keep your elbows pinned to your sides as a fixed pivot point throughout the set.
• Use a slightly lighter weight than your underhand curl, since the pronated grip is mechanically weaker.

Errores comunes

• Swinging the torso or using momentum to move the bar, which shifts load off the forearms and onto your lower back.
• Letting the elbows drift forward or flare out, which turns the movement into a front raise and reduces tension on the brachioradialis.
• Bending the wrists to help heave the weight up, which strains the wrist joint and steals work from the target muscle.
• Loading too heavy and cutting the range short, so the muscles never work through a full stretch and contraction.

Preguntas frecuentes