One-Arm Cable Curl overview
The One-Arm Cable Curl is a targeted bicep exercise performed using a cable machine, offering constant tension on the muscles throughout the range of motion. This variation allows for individual arm focus, enhancing muscle engagement and promoting balance. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the One-Arm Cable Curl in your arm training routine.
The One-Arm Cable Curl primarily targets the biceps.
One-Arm Cable Curl – how to perform
- Step 1: Set up a cable machine with an adjustable pulley system and choose an appropriate handle attachment.
- Step 2: Adjust the pulley to the lowest position and attach the handle to the cable.
- Step 3: Stand facing the cable machine, feet shoulder-width apart, and grasp the handle with an underhand grip (palm facing upward).
- Step 4: Keep your chest up, shoulders back, and core engaged.
- Step 5: Inhale and curl the handle towards your shoulder, keeping your upper arm stationary and elbow close to your torso.
- Step 6: Hold the contracted position for a brief moment, feeling the peak contraction in your biceps.
- Step 7: Exhale and slowly lower the handle back to the starting position, fully extending your arm.
Perform each repetition with controlled movements, focusing on the contraction of the biceps.
- Maintain good posture with your chest up and shoulders back.
- Keep your upper arm stationary to isolate the biceps.
- Control the descent and ascent of the handle to maximize muscle engagement.
- Use a weight that challenges you while allowing for proper form.
- Hammer Grip One-Arm Cable Curl: Hold the handle with a neutral grip (palms facing each other) for a variation in bicep activation.
- Cross-Body One-Arm Cable Curl: Curl the handle across your body to engage different parts of the biceps.
- Seated One-Arm Cable Curl: Perform the exercise while seated for added stability and focus.
- Alternating One-Arm Cable Curl: Perform the exercise in an alternating fashion, curling one arm at a time.