Description

The cable one arm curl is a single-arm bicep exercise that targets the biceps muscle specifically. It helps in isolating the biceps and improving arm strength and aesthetics.

Starting Position

Stand facing the cable machine with your feet shoulder-width apart. Grab the handle with one hand, palm facing up, and position your arm by your side with a slight bend at the elbow.

Technical Execution

Exhale as you curl the weight towards your shoulder, keeping your upper arm stationary. Pause at the top of the movement, then slowly lower the weight back to the starting position while inhaling.

Range of Motion

Ensure a full range of motion by fully extending your arm at the bottom of the movement and bringing the weight up towards your shoulder without allowing the elbow to move forward.

Variations

Variations include using different grip attachments or angles to target the biceps from various angles.

Common Mistakes

Common mistakes include using momentum to swing the weight, not keeping the elbow stable during the movement, and using excessive weight that compromises proper form.

Practical Advice

To ensure optimal benefits, focus on controlling the weight throughout the movement, maintain proper posture, and avoid jerky or fast movements.

Additional Notes

Adjust the weight according to your strength level and perform the exercise with a slow and controlled motion to maximize muscle engagement.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

biceps

Secondary Muscles

forearms