Cable EZ-Bar Reverse Curl

oec:cable-ez-bar-reverse-curl

A cable isolation exercise that targets the brachialis and brachioradialis using a pronated grip on an EZ-bar attachment.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Reverse EZ-Bar Cable Curl, Cable Reverse EZ-Bar Curl, EZ-Bar Cable Reverse Curl, Cable Reverse Curl, SZ-Bar Cable Curl, Reverse EZ Bar Cable Curls

How to do it

Setup

Attach an EZ-bar to a low pulley cable station.
Stand facing the machine with feet hip-width apart and a slight bend in your knees.
Grasp the bar with a pronated (overhand) grip on the angled portions of the bar.
Stand fully upright with your arms extended downward, shoulders retracted, and elbows tucked close to your torso.

Movement

Keeping your upper arms stationary against your sides, curl the bar upward by flexing your elbows.
Continue lifting until your forearms are nearly vertical and you achieve a strong contraction in the forearms and upper arms.
Pause briefly at the top while keeping your wrists rigid and neutral.
Lower the bar smoothly along the same path under control until your elbows are fully extended.

Breathing

Exhale as you curl the bar upward and inhale as you lower it back down.

Cues

Keep elbows pinned to your ribs
Lock your wrists straight
Control the weight on the way down

Common faults

Swinging the torso to use momentum to move the weight.: Brace your core and keep your upper body still throughout the entire movement.
Allowing the elbows to drift forward or flare out.: Keep your upper arms stationary and tightly tucked to ensure the stress stays on the elbow flexors.
Letting the wrists extend back or flex excessively under load.: Keep your wrists firmly locked in a neutral alignment with your forearms.

Muscles

Brachioradialis prime mover
Brachialis prime mover
Biceps brachii synergist
Wrist and finger extensors stabilizer

Joints

Elbow: Flexion, Extension
Wrist: Isometric stabilization
Forearm: Isometric stabilization

Details

Movement: Elbow flexion isolation
Modality: Strength, Hypertrophy
Mechanics: isolation
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: Cable machine
Record: Repetitions and Load
Load: external, weight stack

variation of EZ-Bar Reverse Curl
substitute for EZ-Bar Reverse Curl
substitute for Barbell Reverse Curl
substitute for Cable Hammer Curl

Sources

wger: Reverse EZ Bar Cable Curls, by novadani (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

cable-ez-bar-reverse-curl.json