Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps
Target Muscle Group

Forearms

Forearms Muscle Anatomy Diagram

Reverse Grip Cable Preacher Curl Instructions

The reverse cable preacher curl is a great exercise for hitting your biceps and forearms.

  1. Set up for the exercise by attaching a straight bar or EZ bar extension to the lower pulley cable machine and selecting the weight you want to use.
  2. Now grab a preacher bench and position it in front of the cable machine with the arm padding facing the machine.
  3. Grasp the bar with a reverse grip (palms facing down) at around shoulder width and sit on the preacher bench with your upper arms on the padding.
  4. Keep your shoulders back and your arms out straight. This is the starting position.
  5. To execute, slowly curl the bar up towards your shoulders as far as possible.
  6. Pause, and then then slowly lower the bar back to the starting position.
  7. Repeat for desired reps.

Reverse Grip Cable Preacher Curl Tips

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  • Keep the motion slow and controlled throughout the set.
  • Always use a full range of motion to get the most out of this exercise.
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