Muscle Ventures Video Analysis

In this exercise analysis (Quicktime, 7.3 MB; Google video, no download), Nancy Arnold and I (Bud) demonstrate a reverse curl on the Free Motion Biceps machine. This is a good exercise for working the biceps through an extended range of motion. The cable system also allows you to adopt a form that suits your build. As can be seen in the photo strip on the left, Nancy and I perform slightly different movements to accommodate our differences in build.

To perform the exercise, choose an appropriate weight as we show at the start of the video. Next, face away from the machine and back up to where you can pick up the cable handles. I usually then step forward onto the bench and move my arms into the fully contracted upright position shown in Photos 2 and 4 on the left. When the weight gets really heavy (over 60 lbs. in my case), you may have to lean forward slightly to keep the stack from pulling you over backwards.

The exercise movement is a standard curl. You start in the down position illustrated in Photos 1 & 3. You then contract your biceps fully to complete the movement, Photos 2 & 4.

The are two major cheats in this exercise. One is to engage your deltoids to gain momentum and assist your biceps. This cheat reveals itself by too much swing in the elbows. To guard against it, keep your elbows as stationery as possible. The deltoids are a stabilizer for this exercise but otherwise not a component.

The second cheat is to rock your body to gain momentum. This one particularly comes out as the weight gets heavier. The cure is again to hold your torso as steady as possible.

Additional Links

Most demonstrations of the cable biceps curl show the standard version which is executed like a barbell curl, just with a pulley attached. The version demonstrated here is more like a decline dumbbell curl which also uses the deltoids for stabilization.