Cable One Arm Curl

Cable One Arm Curl

The Cable One Arm Curl is an effective exercise that primarily targets the biceps, helping you build upper body strength and definition. This exercise is typically performed using a cable machine, which provides constant resistance throughout the entire range of motion. By isolating one arm at a time, you can focus on working each bicep independently, ensuring balanced muscle development. The Cable One Arm Curl offers several advantages over traditional dumbbell curls. The constant tension provided by the cable machine helps activate more muscle fibers, maximizing your gains. Additionally, using a cable machine allows for a smooth and controlled motion, reducing the risk of injury. To perform the Cable One Arm Curl, you'll need to adjust the height of the cable machine to about waist level. Grasp the handle with an underhand grip using one hand while maintaining a straight, neutral posture. Keeping your elbow close to your torso, exhale as you curl the handle towards your shoulder, squeezing your bicep at the top of the movement. Slowly lower the handle back to the starting position, inhaling as you do so. Incorporating the Cable One Arm Curl into your workout routine can help you achieve well-rounded arm development, enhance functional strength, and even improve your performance in other exercises involving pulling movements. Remember to start with a weight that challenges you but allows for proper form, gradually increasing the resistance as you become stronger. As with any exercise, it's important to listen to your body and adjust the weight, reps, and sets accordingly. Experimenting with different grip variations, such as supinated (palms facing up) or neutral (palms facing each other), can also add variety to your routine and target different areas of the biceps. Remember to always warm up before starting any weightlifting routine and incorporate stretching into your cool-down. Proper form, controlled movements, and gradual progression are key to obtaining the best results from the Cable One Arm Curl.


  • Stand in front of a cable machine with your feet shoulder-width apart.
  • Select a weight that is challenging but allows you to maintain proper form.
  • Grasp the cable handle with one hand in an underhand grip, palm facing up.
  • Keep your elbow close to your side and exhale as you curl the handle towards your shoulder.
  • Continue to curl until your bicep is fully contracted and you feel a squeeze in your muscle.
  • Hold the contraction for a brief moment, and then inhale as you slowly lower the handle back to the starting position.
  • Repeat for the desired number of repetitions and then switch to the other arm.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and control.
  • Focus on proper form and technique, keeping your elbow close to your body and resisting the urge to swing the weight.
  • Gradually increase the tension of the cable machine over time to challenge your muscles and promote progression.
  • Incorporate a variety of grips, such as an underhand or overhand grip, to target different muscles in your biceps and forearms.
  • Avoid using momentum or excessive body movement to lift the weight. The movement should primarily come from your bicep muscles.
  • Perform the exercise in a slow and controlled manner, emphasizing the eccentric (lowering) phase to maximize muscle fiber recruitment.
  • Remember to breathe throughout the movement, exhaling during the contraction and inhaling during the release.
  • Don't neglect the importance of proper nutrition for muscle growth and recovery. Consume a balanced diet with adequate protein, healthy fats, and carbohydrates.
  • Consider incorporating other exercises such as hammer curls, preacher curls, or concentration curls to add variety and target different areas of the biceps.
  • Listen to your body and adjust the weight and intensity based on your individual fitness level and goals.


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