Instructions:
- 1Stand up straight, holding onto the cable handle with one hand, arm extended
- 2Curl your arm up, keeping your elbows close to your body
- 3Pause at the top of the curl for one second
- 4Slowly lower your arm back to the starting position
- 5Repeat process with other arm
Tips:
- Keep your upper body still during the exercise
- Ensure your forearm, not your elbow, taking the strain
- Don't rush the lowering phase; it’s just as important as lifting
- Keep constant tension, don't let the cable fully retract at the bottom
Cable One Arm Inner Biceps Curl: A Comprehensive Guide
The Cable One Arm Inner Biceps Curl is an effective exercise designed to target the upper arms, specifically focusing on the brachialis muscle. This exercise utilizes a cable machine, enabling controlled and consistent resistance. When performed correctly, it can greatly enhance your bicep development and overall arm strength.
What Part of the Bicep Do Cable Curls Work?
Cable curls are particularly beneficial for working the inner biceps, including the brachialis, which lies beneath the biceps brachii. By isolating this muscle, you'll not only sculpt your arms but also improve overall functionality during other upper body exercises.
How to Perform the Cable One Arm Inner Biceps Curl
- Begin by setting the cable at the lowest position.
- Attach a single handle to the cable.
- Stand facing the machine with your feet shoulder-width apart.
- Grab the handle with one hand and step back to create tension on the cable.
- With your elbow close to your body, curl the handle upward, focusing on squeezing your biceps at the top of the movement.
- Lower the handle back to the starting position with control.
Tips for Optimal Performance
- Keep your elbow stationary to maximize the effectiveness of the isolation.
- Maintain a slow and controlled motion to engage the muscle properly.
- Experiment with different cable attachments to vary your workout routine.
- Incorporate this exercise into a balanced bicep workout plan, along with other cable bicep curl variations for comprehensive development.
Exploring Different Bicep Cable Workouts
In addition to the Cable One Arm Inner Biceps Curl, consider incorporating other cable bicep exercises into your regimen for a well-rounded approach. Variants like the Cable Bicep Curl and Cable Hammer Curl provide additional challenges and help to target different areas of the bicep. Expanding your workouts not only keeps your routine engaging but also ensures optimal muscle growth and strength.
In summary, the Cable One Arm Inner Biceps Curl is a fantastic addition to any strength training program, suitable for anyone looking to build upper arm strength and enhance the definition of their biceps. As you integrate this exercise into your routine, remember to focus on form and control for the best results.