Cable One Arm Curl

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 has tension at arm's length.
2
Grasp the cable handle with an underhand grip (palms facing forward), arms extended downward at your sides. Ensure elbows remain close to the torso throughout the movement.
3
Slowly lower the handle by extending your elbows, allowing the biceps to lengthen under tension. Maintain a controlled tempo and keep elbows stationary against your sides.
4
Curl the handle upward by flexing at the elbows, bringing your hands toward your shoulders. Squeeze the biceps at the top of the movement, then return to the starting position with control.
PRIMARY MUSCLESBiceps Brachii
SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid
EQUIPMENTCable
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Biceps Brachii, the Cable One Arm 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

  • Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
  • 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.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.
  • Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

To maximize the Cable One Arm Curl , actively squeeze the Biceps Brachii at the peak of the contraction for a full second.

Muscle Anatomy

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

Beginner Tips

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

Frequently Asked Questions