Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and maintain upright posture. Position yourself at an appropriate distance from the machine where the cable attachment is at or slightly above shoulder height.

2

Grasp the cable handle with one hand using a neutral or pronated grip. Keep your core engaged and your chest up. Ensure the arm is fully extended with the cable creating tension through the working side of your back.

3

Slowly allow the cable to pull your arm forward and slightly upward in a controlled manner, extending the shoulder and allowing the latissimus to lengthen. Maintain stability through your core and avoid rotating your torso during this eccentric phase.

4

Pull the cable handle backward and downward in an arc, driving your elbow down and back past your torso. Squeeze your lat at the end of the movement, bringing your hand toward your hip. Return to the starting position with control and repeat for the desired number of repetitions.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESBiceps, Rhomboid, Trapezius, Posterior Deltoid

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

Focusing on the Cable One Arm Curl allows you to target the Latissimus Dorsi with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Improves overall Upper Arms stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Pro Tips

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

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Biceps, Rhomboid, Trapezius, Posterior Deltoid to maintain control of the Cable.

Exercise Variations

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

Beginner Tips

If you are new to the Cable One Arm Curl, focus on mastering the movement pattern with zero weight before adding Cable.

Cable One Arm Curl