How to Do a Combination Cable Reverse Curl and Bicep Curl Exercise

Bicep curls strengthen your biceps primarily and your forearms secondarily, while reverse curls mainly work your forearms. Doing these exercises at the same time builds your coordination and prepares you for more challenging combination exercises. Also, since your forearms play a part in both exercises, they will get stronger faster if doing these exercises together.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• A light-weighted resistance cable
• A medium-weighted resistance cable

How to Do a Reverse Curl and Bicep Curl Combination

1. Hold both handles of the light-weighted cable in your right hand with your palm facing to the ground. Step on it with your right foot. Hold both handles of the medium-weighted cable in your left hand with your palm facing up, and step on it with your left foot. Stand with your feet hip-width apart and your spine straight.

2. Bend your right arm and do a reverse curl by raising your forearm toward your shoulder.

3. Lower your right arm and simultaneously curl your left arm up in a standard bicep curl position. Your left palm is facing upward.

4. Lower your left arm and raise your right. Continue alternating in this manner until you have done 10 repetitions per arm.

5. Switch the cables so your left arm has the lighter cable and turn your left palm downward to do the reverse curl. Do 10 reps per arm. Rest for 60 seconds and repeat the exercise, this time starting with the lighter cable in your left hand.

Tips & Warnings

• The cable weight should be challenging enough that the final repetition should be very difficult to do, but executable with proper form. If it isn't, use a heavier cable or add a wrist weight.

References

• Reverse Curls
• Bicep Curls

Resources

• Arm Exercises

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