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Cable Reverse One Arm Curl

Cable Reverse One Arm Curl

The Cable Reverse One Arm Curl is an effective exercise that primarily targets the muscles in your biceps. It is a variation of the traditional bicep curl exercise, but with a unique twist. This exercise is performed using a cable machine, which provides constant tension throughout the movement, ensuring maximum muscle contraction. To perform the Cable Reverse One Arm Curl, you'll need a cable machine with an adjustable handle attachment. Begin by adjusting the handle to the lowest position and selecting an appropriate weight. Stand facing away from the machine, with your feet shoulder-width apart and your knees slightly bent. Grab the handle with an underhand grip, palm facing up, and stand far enough away from the machine so that your arm is fully extended. Keep your upper arm stationary and contract your bicep muscles to curl the handle up towards your shoulder. The key here is to focus on keeping your elbow locked in place and only using your forearm to perform the movement. Pause briefly at the top of the contraction, and then slowly lower the handle back to the starting position in a controlled manner. The Cable Reverse One Arm Curl helps in developing stronger and more defined biceps while also engaging the muscles in your forearms. It is important to maintain proper form throughout the exercise, avoiding any jerking or swinging motions. To challenge yourself further, you can gradually increase the weight as you become more comfortable with the movement. Remember to always warm up before starting any exercise routine and listen to your body. If you experience any pain or discomfort, make sure to adjust the weight or seek guidance from a professional fitness trainer. Incorporating the Cable Reverse One Arm Curl into your workout routine can help you achieve stronger, more toned biceps while enhancing your overall upper body strength. Happy lifting!


  • Stand facing away from the cable machine, with feet hip-width apart and a slight bend in the knees.
  • Grab the cable handle with an underhand grip using one hand, with your arm fully extended down towards the floor.
  • Keeping your upper arm stationary, exhale and curl the cable towards your shoulder, focusing on contracting your bicep.
  • Hold the peak contraction for a brief moment, squeezing your bicep.
  • Inhale and slowly lower the cable back to the starting position, fully extending your arm.
  • Repeat for the desired number of repetitions.
  • Switch sides and repeat the exercise with the other arm.

Tips & Tricks

  • Focus on proper form and technique to target the biceps effectively.
  • Engage your core muscles to maintain stability throughout the movement.
  • Start with a weight that allows you to perform the exercise with good control and gradually increase the resistance as you get stronger.
  • Try different grip variations like underhand or overhand to target different areas of the biceps.
  • Control the movement by slowly lowering the weight back to the starting position.
  • Incorporate this exercise into your regular bicep workout routine for better overall muscle development.
  • Ensure that your elbow is positioned against your body to isolate the bicep muscles and prevent swinging.
  • Remember to warm up before performing this exercise to prevent any injuries.
  • Listen to your body and avoid any excessive strain on your joints or muscles.
  • Consult with a fitness professional if you have any specific questions or concerns.

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