Some people get bored with the same old bicep exercises with dumbbells, but you can really spice up your bicep workout just by simply switching all your exercises to cables.
Don't get me wrong, dumbbells are great, but cables can really give you a great arm workout.
Below are pictures of reverse curls o a cable machine.
Starting Position: Attach a straight bar to the bottom of a cable machine. Grasp the bar with an over hand grip so that your palms are facing the floor.
Keep a slight bend in your knees and make sure that your lower back is in good alignment.
Form: Exhale and bend your elbows up towards the ceiling. Hold for a brief second and then slowly return to the starting position.
Personal Trainer Tips: When your palms are faced down (pronated) your biceps don't pull as well, so you will not be able to do as much weight on the reverse curl as you would on regular cable curls with your palms faced up.
Changing the grip, changes the emphasis. During the reverse curl the muscles on the back of your forearm will get a ton of muscle work.
As with all bicep strengthening exercises, make sure that you keep your lower back in good posture. When the weight is too heavy there will be a tendency to use your lower back to cheat. Stay upright and keep good form.
If you don't have access to a cable machine, you can also do reverse curls with dumbbells or a barbell.
Changing the position of your palms, changes the emphasis on the arm muscles. When you do reverse curls, more emphasis is placed on the forearm muscles.
Varying your hand position helps to strengthen your arms in multiple positions and can help to develop well rounded strength.
There are hundreds of different ways to work your arms, so choose your favorite arm exercises and get to work!
Yours in Health,
Dr. Charles PT/PT
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