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Cable Reverse Grip Biceps Curl (SZ-bar)

Cable Reverse Grip Biceps Curl (SZ-bar)

The Cable Reverse Grip Biceps Curl (SZ-bar) is a fantastic exercise that targets the biceps muscles, specifically the short head of the biceps brachii. This exercise is performed using a cable machine with a SZ-bar attachment, allowing for a reverse grip, meaning your palms will face downward. By using this grip, you are able to place greater emphasis on the brachialis muscle, which sits underneath the biceps and aids in flexing the elbow. This exercise is highly effective in sculpting and strengthening the biceps muscles, providing you with those desirable bulging arms. It also helps in improving forearm and grip strength due to the reverse grip position. The cable machine adds constant tension throughout the movement, engaging the muscles more effectively compared to free weights. To get the most out of the Cable Reverse Grip Biceps Curl (SZ-bar), it is important to maintain proper form and control throughout the exercise. Avoid using momentum and focus on a slow and controlled movement, allowing the muscles to fully contract and stretch. It is also essential to choose an appropriate weight that challenges your muscles without compromising your form. Incorporating this exercise into your workout routine is an excellent way to target your biceps from a different angle and add variation to your arm training. Combined with a well-rounded program that includes other biceps exercises and a balanced diet, the Cable Reverse Grip Biceps Curl (SZ-bar) can contribute to achieving your fitness goals and obtaining those well-defined arms you desire. So grab that SZ-bar and start adding some serious strength and size to your biceps!


  • Stand tall with your feet shoulder-width apart and your knees slightly bent.
  • Position yourself in front of a cable machine with a SZ-bar attached to the low pulley.
  • Grasp the SZ-bar with an underhand grip (palms facing up), hands slightly narrower than shoulder-width apart.
  • Keep your elbows close to your torso and your upper arms stationary throughout the exercise.
  • Initiate the movement by flexing your elbows and raising the bar towards your shoulders.
  • Continue curling until your forearms are fully contracted and the bar is at shoulder level.
  • Pause briefly at the top of the movement, squeezing your biceps.
  • Slowly lower the bar back to the starting position, fully extending your elbows.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form by keeping your back straight, chest up, and shoulders back throughout the movement.
  • Engage your biceps fully by focusing on the squeezing and contraction of the muscles during the curl.
  • Control the movement and avoid swinging or using momentum to lift the weight.
  • Use a challenging but manageable weight that allows you to complete the desired number of repetitions with proper form.
  • Increase the intensity of the exercise by performing slow and controlled eccentric (lowering) movements.
  • Vary your grip width on the SZ-bar to target different areas of the biceps muscles.
  • Incorporate supersets or drop sets to further challenge your muscles and promote muscle growth.
  • Ensure proper breathing technique by exhaling during the concentric (lifting) phase and inhaling during the eccentric (lowering) phase.
  • Pay attention to your wrist position to avoid excessive strain or discomfort. Keep them in a neutral position.
  • Listen to your body and take rest days as necessary to allow for proper recovery and muscle growth.

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