Cable one arm inner biceps curl
Master the cable one-arm inner biceps curl to specifically target your brachialis and inner biceps.
Description
A resistance exercise that primarily targets the biceps using a cable machine, performed one arm at a time for improved focus on the muscle group.
How to Do Cable one arm inner biceps curl
- 1Setup
Attach a D-handle to a low cable pulley. Stand facing the machine, slightly offset to the side of the cable stack.
- 2Setup
Grab the handle with an underhand grip, palm facing up. Position your working elbow close to your side, slightly in front of your torso.
- 3
Keeping your upper arm completely stationary, exhale and curl the handle upward towards your opposite shoulder, contracting your brachialis and biceps.
- 4
Squeeze your bicep at the peak contraction, focusing on the inner head and brachialis activation.
- 5
Slowly inhale and lower the handle back to the starting position with controlled movement, fully extending your arm to feel a stretch in the bicep.
- 6
Complete all repetitions on one arm before switching to the other side.
Tips
- To emphasize the inner bicep, slightly rotate your palm outward (supinate) as you curl, driving your pinky finger towards your shoulder.
- Maintain constant tension by not fully resting the weight at the bottom; stop just short of full extension to keep the muscle engaged.
- Keep your elbow fixed in position throughout the movement; avoid letting it drift forward or backward to ensure bicep isolation.
- Focus on a strong mind-muscle connection, visualizing your brachialis and inner bicep contracting with each repetition.
Common Mistakes
- ×Swinging the weight with your body or shoulder cheats the movement; keep your torso stable and elbow pinned to your side to isolate the bicep effectively.
- ×Not fully extending the arm at the bottom limits the range of motion and muscle stretch; ensure a complete, controlled extension to maximize muscle fiber recruitment.
- ×Letting the wrist flex or extend during the curl shifts tension away from the bicep; maintain a neutral, strong wrist position throughout the exercise.
Variations
Cable Seated Floor One Arm Concentration Curl
Isolate and sculpt your biceps with the Cable Seated Floor One Arm Concentration Curl.
Cable One Arm Curl
Sculpt your biceps with the Cable One Arm Curl. This isolation exercise provides constant tension, enhancing muscle growth and definition.
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.
Related Exercises
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Cable Preacher Curl
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