Movement overview

The One-Arm Cable Biceps Curl is an isolation exercise targeting the biceps brachii. It involves using a cable machine to provide constant tension throughout the movement, which helps in maximizing muscle engagement and growth. This exercise is performed unilaterally, allowing for focused attention on each arm individually, which can help address muscle imbalances.

Step-by-step cues

1. Attach a single handle to a low pulley on a cable machine.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grasp the handle with one hand, palm facing forward, and step back slightly to create tension in the cable.
4. Keep your elbow close to your torso and your upper arm stationary throughout the movement.
5. Exhale as you curl the handle upward by contracting your biceps, bringing your hand towards your shoulder.
6. Pause briefly at the top of the movement, ensuring maximum contraction of the biceps.
7. Inhale as you slowly lower the handle back to the starting position, maintaining control.
8. Complete the desired number of repetitions before switching to the other arm.

Technical tips

• Maintain a slight bend in your knees for stability during the exercise.
• Avoid swinging your body or using momentum; focus on controlled movements.
• Keep your wrist straight and avoid bending it during the curl to prevent strain.
• Ensure that your shoulder remains relaxed and does not lift during the curl.
• Focus on squeezing your biceps at the top of the movement for optimal contraction.
• Perform the exercise slowly to increase time under tension and enhance muscle growth.