cable reverse preacher curl

Instructions

1. 1

   Step 1: Adjust the cable machine so that the preacher curl pad is at chest height.

2. 2

   Step 2: Sit on the preacher curl bench and place your upper arms on the pad, with your palms facing down and your elbows fully extended.

3. 3

   Step 3: Grab the cable handles with an underhand grip, shoulder-width apart.

4. 4

   Step 4: Keeping your upper arms stationary, exhale and curl the handles towards your shoulders, contracting your biceps.

5. 5

   Step 5: Pause for a moment at the top of the movement, squeezing your biceps.

6. 6

   Step 6: Inhale and slowly lower the handles back to the starting position, fully extending your elbows.

7. 7

   Step 7: Repeat for the desired number of repetitions.