Cable Reverse One-Arm Curl

Setup

1. 01Attach a single handle to the low pulley.
2. 02Grip the handle with the palm facing down.
3. 03Stand tall with the working elbow pinned to your side.
4. 04Place the free hand on your hip or the machine frame for stability.

Execution

1. 01Curl the handle toward the shoulder while keeping the palm facing down.
2. 02Keep the elbow fixed against the ribs as the forearm rises.
3. 03Pause briefly at the top contraction.
4. 04Lower until the arm is completely straight before the next rep.

Checkpoints

• -Palm stays pronated through the entire arc.
• -Shoulder stays square; the torso does not rotate toward the stack.
• -Wrist stays straight, not cocked back.
• -Both arms get the same reps and load.

Common mistakes

• -Rotating the palm up as fatigue sets in.
• -Leaning away from the stack to cheat the weight up.
• -Letting the elbow drift forward at the top.
• -Rushing the eccentric.