Cable Reverse Preacher Curl

Setup

1. 01Place a preacher bench facing a low pulley and attach a straight or EZ bar.
2. 02Sit with the armpits snug over the top of the pad.
3. 03Grip the bar with palms facing down at shoulder width.
4. 04Start with the arms nearly straight and tension already on the cable.

Execution

1. 01Curl the bar up along the pad while keeping the knuckles facing up.
2. 02Drive the backs of the upper arms into the pad throughout.
3. 03Stop just short of vertical so tension stays on the muscle.
4. 04Lower slowly until the elbows are almost fully extended.

Checkpoints

• -Upper arms never lift off the pad.
• -Wrists stay straight against the pronated load.
• -Cable stays taut at the bottom of every rep.
• -Shoulders stay relaxed rather than hunching over the pad.

Common mistakes

• -Slamming into full extension at the bottom.
• -Letting the hips rise to heave the bar up.
• -Curling to fully vertical and resting at the top.
• -Overloading and losing the pronated wrist position.