Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and core engaged. Position yourself at an appropriate distance from the machine so the cable is taut at arm's length with a slight bend in the elbows.

2

Grasp the cable handle with an underhand (supinated) grip at shoulder width. Keep your chest up, shoulders back, and upper arms stationary against your torso throughout the movement.

3

Slowly lower the handle by extending your elbows in a controlled manner, allowing the weight to pull your arm toward full elbow extension while maintaining tension on the biceps. Keep the upper arm fixed and only move at the elbow joint.

4

Curl the handle back up by flexing your biceps and driving your elbows upward, bringing the handle toward your shoulders. Squeeze the biceps at the top of the movement for 1-2 seconds, then return to the starting position with control.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTCable

DIFFICULTYBeginner

Overview

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

Benefits

Improves overall Upper Arms stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
Significantly enhances the structural integrity and power of the Biceps Brachii.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

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

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

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

Exercise Variations

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

Beginner Tips

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

Cable One Arm Inner Biceps Curl