The reverse cable preacher curl is a great exercise for hitting your biceps and forearms. Set up for the exercise by attaching a straight bar or EZ bar extension to the lower pulley cable machine and selecting the weight you want to use.

Now grab a preacher bench and position it in front of the cable machine with the arm padding facing the machine.

Grasp the bar with areverse grip (palms facing down) at around shoulder width and sit on the preacher bench with your upper arms on the padding.

Your shoulders should be back, and your arms out straight. This is the starting position.

To execute, slowly curl the bar up towards your shoulders as far as possible.

Pause, and then then slowly lower the bar back to the starting position.

Repeat for desired reps.

Exercise Tips:

Keep the rep timing slow and control the weight throughout the movement.

Keep your wrists straight -do not allow them to sag forward.