Cable One Arm Curl

Sculpt your biceps with the Cable One Arm Curl. This isolation exercise provides constant tension, enhancing muscle growth and definition.

IntermediateUpper Arms Cable

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 1 min

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Variations of Cable One Arm Curl

Isolation

Cable Curl

Upper Arms · Biceps Brachii · Cable

Intermediate

Compound

Cable Squatting Curl

Upper Arms · Brachialis · Cable

Intermediate

Isolation

Cable Overhead Curl

Upper Arms · Biceps Brachii · Cable

Intermediate

Isolation

Cable one arm inner biceps curl

Upper Arms · Brachialis · Cable

Intermediate

Description

An isolation exercise that targets the biceps, performed one arm at a time using a cable machine.

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How to do Cable One Arm Curl

01
Setup
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.
02
Setup
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.
03
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.
04
Inhale and slowly lower the handle back to the starting position with control, fully extending your arm and feeling a stretch in your bicep.
05
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.

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Questions

What muscles does Cable One Arm Curl work?

Cable One Arm Curl primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.

Is Cable One Arm Curl good for beginners?

Cable One Arm Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable One Arm Curl?

You need Cable to perform Cable One Arm Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable One Arm Curl?

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.

What are common mistakes when doing Cable One Arm Curl?

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.