Standing One-Arm Cable Curl
Works the biceps.
- Primary muscles
- Biceps
- Equipment
- Cable
- Level
- Intermediate
- Mechanic
- Isolation
- Force
- Pull
How to do it
- Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
- Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
- Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
- Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
- Switch arms while performing this exercise.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Biceps exercises
- Cable Hammer Curls - Rope Attachment Cable
- Cable Preacher Curl Cable
- High Cable Curls Cable
- Lying Cable Curl Cable
- Lying Close-Grip Bar Curl On High Pulley Cable
- Overhead Cable Curl Cable
- Reverse Cable Curl Cable
- Standing Biceps Cable Curl Cable