One Arm Cable Curl

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Exercise Info

LevelIntermediate
Muscle GroupBiceps
Secondary MuscleNone
Exercise TypeStrength
Equipment RequiredCable
Force TypePull
rating3

Tips

  1. Always start with you weakest arm.
  2. Keep your body straight and fixed during the set. Do not swing back or lean back as you curl the weight up.
  3. Keep the elbow of the arm curling the weight tucked in at your side and use the other arm to stabilize your body.
  4. Only your forearm should be moving.

Instructions

  1. Set up for the one arm cable curl by attaching a single grip handle to a low pulley cable and selecting the weight you want to use.
  2. Stand in front of the cable machine and grasp the handle with an underhand grip.
  3. Keeping your body fixed, elbow tucked in at your side, and eyes facing forward, slowly curl the weight up as far as possible.
  4. Squeeze the bicep at the top of the movement, and then slowly lower the weight back to the starting position.
  5. Repeat for desired reps, and then repeat for the other arm.