Cable One Arm Curl
Sculpt your biceps with the Cable One Arm Curl. This isolation exercise provides constant tension, enhancing muscle growth and definition.
Description
An isolation exercise that targets the biceps, performed one arm at a time using a cable machine.
How to Do Cable One Arm Curl
- 1Setup
Attach a D-handle to a low pulley cable machine. Stand facing the machine, grasp the handle with an underhand grip (palm up) in one hand.
- 2Setup
Take a small step back to create tension, keeping your feet shoulder-width apart and your elbow tucked close to your side. Ensure your upper arm is stationary and perpendicular to the floor.
- 3
Exhale and slowly curl the handle upwards towards your shoulder, contracting your bicep fully at the top of the movement. Keep your elbow fixed in place.
- 4
Inhale and slowly lower the handle back to the starting position with control, fully extending your arm and feeling a stretch in your bicep.
- 5
Complete all repetitions on one arm before switching to the other arm.
Tips
- Focus on keeping your upper arm completely still throughout the movement to isolate the bicep effectively, preventing any shoulder or back involvement.
- Slightly supinate your wrist (rotate your palm upward) as you curl to maximize bicep activation, especially at the peak contraction.
- Control both the concentric (lifting) and eccentric (lowering) phases of the curl to maximize time under tension and muscle engagement.
- Avoid using momentum by bracing your core and preventing any rocking or swinging of your torso; let your bicep do all the work.
Common Mistakes
- ×Swinging the arm or torso to lift the weight reduces bicep isolation; reduce the weight and focus on keeping your elbow tucked and upper arm stationary, using only your bicep to initiate the curl.
- ×Not fully extending the arm at the bottom limits range of motion; allow a full stretch in the bicep at the bottom of the movement to ensure complete muscle activation, but stop just short of locking out the elbow.
- ×Rushing the eccentric (lowering) phase diminishes muscle growth; control the weight on the way down, taking 2-3 seconds to lower the handle, which increases time under tension.
Variations
Cable Curl
Master the Cable Curl for sculpted biceps. This exercise ensures constant tension, promoting peak muscle contraction and superior arm development.
Cable Squatting Curl
Perform a cable squatting curl to engage your brachialis and biceps while simultaneously strengthening your glutes and quads.
Cable Overhead Curl
Target your biceps brachii with the Cable Overhead Curl. This isolation exercise provides constant tension, promoting peak contraction and muscle growth.
Cable one arm inner biceps curl
Master the cable one-arm inner biceps curl to specifically target your brachialis and inner biceps.
Related Exercises
Cable Standing Inner Curl
Perform the Cable Standing Inner Curl to effectively sculpt and strengthen your biceps.
Cable Lying Bicep Curl
Maximize bicep activation with the Cable Lying Bicep Curl. This isolation exercise minimizes momentum, ensuring peak contraction for stronger, more
Cable Biceps Curl (SZ-bar)
Curl an SZ-bar attached to a low pulley cable machine to effectively target your biceps. Maintain constant tension for optimal muscle growth and strength.
Cable Kneeling Preacher Curl
Target your biceps with the Cable Kneeling Preacher Curl. This isolation exercise provides constant tension for peak muscle contraction and growth.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Cable One Arm Curl in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free