Cable one arm inner biceps curl

Master the cable one-arm inner biceps curl to specifically target your brachialis and inner biceps.

IntermediateUpper Arms Cable

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable one arm inner biceps curl

Isolation

Cable Seated Floor One Arm Concentration Curl

Upper Arms · Biceps Brachii · Cable

Intermediate

Isolation

Cable One Arm Curl

Upper Arms · Biceps Brachii · Cable

Intermediate

Isolation

Cable Lying Bicep Curl

Upper Arms · Biceps Brachii · Cable

Intermediate

Isolation

Cable Biceps Curl (SZ-bar)

Upper Arms · Biceps Brachii · Cable

Intermediate

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.

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How to do Cable one arm inner biceps curl

01
Setup
Attach a D-handle to a low cable pulley. Stand facing the machine, slightly offset to the side of the cable stack.
02
Setup
Grab the handle with an underhand grip, palm facing up. Position your working elbow close to your side, slightly in front of your torso.
03
Keeping your upper arm completely stationary, exhale and curl the handle upward towards your opposite shoulder, contracting your brachialis and biceps.
04
Squeeze your bicep at the peak contraction, focusing on the inner head and brachialis activation.
05
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.
06
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.

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Questions

What muscles does Cable one arm inner biceps curl work?

Cable one arm inner biceps curl primarily targets Brachialis. Secondary muscles include Biceps Brachii, Brachioradialis.

Is Cable one arm inner biceps curl good for beginners?

Cable one arm inner biceps 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 inner biceps curl?

You need Cable to perform Cable one arm inner biceps 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 inner biceps curl?

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.

What are common mistakes when doing Cable one arm inner biceps curl?

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.