Hold an EZ curl bar with a pronated grip and curl completely, keeping the elbows close to the sides, then return under control to full extension.
 
Purpose
The reverse cable curl trains the biceps and forearms for strength, hypertrophy and elbow stability and health. The pronated grip emphasizes the brachioradialis and brachialis more than the biceps brachii relative to a supinated curl.
 
Programming
Generally higher reps are advisable for reverse curls—15-30—but they can be done like any curl variation with lower reps as well.