Single Arm Cable Biceps Curl

Single Arm Cable Biceps Curl

Type: Isolation Muscle: Biceps Equipment: Cable

A biceps curl performed one arm at a time using a cable machine.

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+Keeps steady tension on biceps
+Helps balance arm strength
–Easy to use shoulder momentum
–Hard to load very heavily

This exercise targets:

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Biceps

–

Forearms

Ratios are approximate and can vary depending on form and technique.

How to perform

Set a low pulley with a single handle; face the machine
Stand tall, slight staggered stance, core tight, shoulders down
Grip the handle underhand; arm straight, elbow close to your side
Curl the handle toward your shoulder; keep upper arm still and wrist neutral
Squeeze the biceps at the top; avoid shrugging or leaning back
Lower slowly to full extension with control; don’t let the stack slam
Breathe out up, in down; use a weight you can control without swinging