Reverse Curl - Resistance Tube Single
Recommendations: 2-3 Sets, 10-15 Reps
Beginner Biceps Forearms Shoulders Strength Resistance Tube Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Obtain a resistance tube. Stand upright, with your knees slightly bent and your feet shoulder-width apart, with your right foot on one end of the resistance tube. Hold the resistance tube handle in your right hand, with a pronated (reverse) grip, and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. This is your starting position. Curl your right hand forward and upward, while contracting the biceps. The left hand will hold the right upper arm stationary. Exhale during this movement. Slowly bring the handle back to the starting position. Inhale during this movement. Hold the resistance tube handle in your right hand, with a pronated (reverse) grip, and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. Repeat for the recommended number of repetitions. Stand upright, with your knees slightly bent and your feet shoulder-width apart, with your left foot on one end of the resistance tube. Hold the resistance tube handle in your left hand, with a pronated (reverse) grip, and elbow straight. Your elbow should be close to your body. The right hand should hold your left biceps just above the elbow. This is your starting position. While holding the left upper arm stationary with your right hand, curl your left hand forward and upward, while contracting the biceps. Exhale during this movement. Slowly bring the handle back to the starting position. Inhale during this movement. Hold the resistance tube handle in your left hand, with a pronated (reverse) grip, and elbow straight. Your elbow should be close to your body. The right hand should hold your left biceps just above the elbow. Repeat for the recommended number of repetitions.
The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
Grasp a resistance tube handle in your right hand, reverse grip, left hand holding your right biceps.
Obtain a resistance tube. Stand upright, with your knees slightly bent and your feet shoulder-width apart, with your right foot on one end of the resistance tube. Hold the resistance tube handle in your right hand, with a pronated (reverse) grip, and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. This is your starting position.
Step 2
Curl your right hand forward and upward, while contracting the biceps.
Curl your right hand forward and upward, while contracting the biceps. The left hand will hold the right upper arm stationary. Exhale during this movement.
Step 3
Slowly bring the handle back to the starting position.
Slowly bring the handle back to the starting position. Inhale during this movement. Hold the resistance tube handle in your right hand, with a pronated (reverse) grip, and elbow straight. Your elbow should be close to your body. The left hand should hold your right biceps just above the elbow. Repeat as required.
Step 4
Grasp a resistance tube handle in your left hand, reverse grip, right hand holding your right biceps.
Stand upright, with your knees slightly bent and your feet shoulder-width apart, with your left foot on one end of the resistance tube. Hold the resistance tube handle in your left hand, with a pronated (reverse) grip, and elbow straight. Your elbow should be close to your body. The right hand should hold your left biceps just above the elbow. This is your starting position.
Step 5
Curl your left hand forward and upward, while contracting the biceps.
Curl your left hand forward and upward, while contracting the biceps. The right hand will hold the left upper arm stationary. Exhale during this movement.
Step 6
Slowly bring the handle back to the starting position.
Slowly bring the handle back to the starting position. Inhale during this movement. Hold the resistance tube handle in your left hand, with a pronated (reverse) grip, and elbow straight. Your elbow should be close to your body. The right hand should hold your left biceps just above the elbow. Repeat as required.