Instructions:
- 1Stand up straight next to the cable machine and grab the handle with one hand.
- 2While keeping your elbow close to your body, slowly curl the handle up to your shoulder.
- 3Squeeze your biceps briefly at the top of the movement.
- 4Slowly lower the handle back to the starting position.
- 5Repeat on the other side.
Tips:
- Avoid using your back or shoulders to lift the weight, focus on your biceps.
- Control the movement and avoid swinging the weight.
- Squeeze your biceps at the top of the curl for full muscle engagement.
- Maintain a neutral grip throughout the exercise.
Cable One Arm Biceps Curl: A Comprehensive Guide
The cable one arm biceps curl, also known as the cable single arm biceps curl, is an effective exercise for targeting the biceps brachii in your upper arms. This exercise utilizes a cable machine, allowing for constant tension throughout the movement, which is key for muscle growth. You can modify the angle of the cable to emphasize different parts of the bicep, making it a versatile addition to your workout routine.
How to Perform the Cable One Arm Biceps Curl
- Attach a handle to the low pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grab the handle with one hand, palm facing up, and take a step back to create slight tension in the cable.
- With your elbow close to your body, curl the handle towards your shoulder while keeping your upper arm stationary.
- Pause at the top, then slowly lower the handle back to the starting position.
Tips for Effective Execution
- Keep your core engaged throughout the movement to maintain stability.
- Avoid using momentum; focus on controlled movements to maximize muscle engagement.
- Experiment with different heights of the cable to target the inner biceps with variations like the low pulley cable single arm bicep curl or the high cable single arm bicep curl.
- Incorporate the one arm cable bicep curl into your routine with appropriate standards for sets and repetitions to ensure balanced development.
Muscles Worked
This exercise primarily targets the biceps brachii, but it also engages supporting muscles, including the brachialis and brachioradialis. Altering your grip or the height of the cable can enhance muscle development in these areas.
Whether you’re looking to increase the size of your arms or enhance your overall upper body strength, the cable one arm biceps curl is an excellent exercise to include in your training regimen. By focusing on form and employing various cable heights, you can maximize the effectiveness of each repetition and achieve your fitness goals.