Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and core engaged. Position yourself at a distance where the cable is taut with arm extended.

2

Grasp the cable handle with an underhand grip (palms facing forward) at approximately hip height. Keep elbows close to the torso and maintain a neutral spine with shoulders back.

3

Slowly extend the arm forward and downward in a controlled manner, allowing the elbow to straighten as the biceps lengthens under tension. Maintain constant tension throughout the movement without locking out completely.

4

Flex the elbow and pull the handle back toward the body using biceps contraction, bringing the handle to approximately hip level or slightly higher. Squeeze the biceps briefly at the peak contraction before beginning the next repetition.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Deltoids, Trapezius

EQUIPMENTCable

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Biceps Brachii, the Cable One Arm Biceps Curl is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Cable allows for a smooth, natural resistance curve.

Benefits

Improves overall Upper Arms stability and proprioception during heavy loads.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Biceps Brachii.
Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.

Pro Tips

If you feel this primarily in your joints rather than the Biceps Brachii, instantly lower the weight and readjust your Cable setup.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Deltoids, Trapezius to maintain control of the Cable.

Exercise Variations

Dumbbell Cable One Arm Biceps Curl
Cable Cable One Arm Biceps Curl
Banded Cable One Arm Biceps Curl

Cable One Arm Biceps Curl