# Cable One Arm Biceps Curl (Version 2) - Canonical: https://fitwill.app/exercise/11328/cable-one-arm-biceps-curl-version-2/ - Media ID: 11328 - Primary muscle: Biceps - Body part: Upper Arms - Equipment: Cable Machine - Video: https://fitwill.app/videos/11328/cable-one-arm-biceps-curl-version-2.mp4 ## Description The Cable One Arm Biceps Curl (Version 2) is a standing unilateral curl performed with the cable running behind your body. You face away from a low pulley, hold a single handle with one hand, and let the arm travel back so the elbow sits behind your torso. From there you curl the handle up toward the front of your shoulder while the elbow stays pinned in place. Because the cable pulls diagonally down and back, the biceps is loaded at the very start of the rep and stays under tension through the entire range of motion, which is hard to achieve with a dumbbell. The extended-arm position is what separates this version from a standard cable curl. Placing the elbow behind the body lengthens the biceps and shifts more of the work toward the long head, while the cable's angle creates strong tension when the arm is stretched back. The brachialis and brachioradialis assist, and the forearms work to hold the handle securely. This setup matters more than in most curl variations. If you stand too close to the machine, the cable will drag your elbow forward and turn the movement into a regular curl. A staggered stance and a slight forward torso lean give the cable room to run cleanly past your hip, so the elbow can travel behind the body and stay there throughout the set. To perform it well, keep the working elbow fixed and let only the forearm move. Curl the handle toward the ceiling in front of your shoulder without shrugging or twisting the torso, squeeze at the top, then lower the handle slowly until the arm is fully extended behind you. Controlled negatives are especially valuable here because the cable resists you through the stretched position. This exercise suits lifters who want a deeper biceps stretch than traditional curls provide, anyone correcting a strength imbalance between arms, or trainees who enjoy the smooth, consistent resistance of cables. It also fits well as a finishing movement after heavier barbell or dumbbell curls. Practically, use a moderate weight you can control through the stretched position, keep the shoulders relaxed, and complete all reps on one side before switching. Stop the set if you feel the shoulder rolling forward or the lower back twisting to help the weight up. ## Instructions 1. Attach a single handle to the lowest pulley of a cable machine and select a moderate weight on the stack. 2. Stand facing away from the machine, grip the handle with one hand using an underhand grip, and step forward into a staggered stance so the cable runs diagonally down behind you. 3. Let the working arm travel back until it hangs slightly behind your body with the elbow close to your side and the arm fully extended. 4. Lean the torso forward a few degrees and brace your core to keep the ribcage and hips from rotating during the set. 5. Curl the handle up and forward toward the front of your shoulder, keeping the elbow fixed behind your torso and the wrist straight. 6. Pause briefly at the top and squeeze the biceps without shrugging the shoulder toward the ear. 7. Lower the handle slowly along the same path until the arm is fully extended behind you and you feel a stretch in the biceps. 8. Exhale as you curl the handle up, inhale as you lower it back down. 9. Complete all planned reps on one arm, then re-grip and perform the same number on the other side before adjusting the weight. 10. Release the handle only after the weight stack has fully settled to avoid a sudden jerk on the shoulder. ## Tips & Tricks - The most common mistake is letting the elbow drift forward as you curl, which shortens the range and turns this into a plain cable curl. Keep the upper arm angled behind the torso for every rep. - Step far enough forward from the machine that the cable never slackens at the top of the rep; a slack cable means the tension has dropped out of the biceps. - Keep the wrist neutral and stacked over the forearm. Bending the wrist back to finish the curl shifts tension to the forearms and strains the wrist joint. - Avoid twisting the torso toward the working arm as fatigue sets in. If you need to rotate to finish a rep, the weight is too heavy. - Control the bottom two-thirds of the lowering phase. The stretched position behind the body is where this variation delivers the most benefit, but it is also where momentum can take over. - Do not shrug the working shoulder as you curl. Keep the shoulder blade quiet and stable so the upper arm stays locked in place. - Use a slightly lighter weight than you would for a standard cable curl. The long, stretched leverage at the start of each rep makes the same load feel heavier. - Rest the non-working hand on your hip or a stable surface to help you stay balanced in the staggered stance. - If the cable rubs against your hip or leg, widen your stance slightly or shift the working arm a few centimeters further from the body so the cable runs clear. ## Frequently Asked Questions ### Which muscles does the Cable One Arm Biceps Curl (Version 2) target? The biceps brachii is the primary mover, with the brachialis and brachioradialis assisting. The forearms work to hold the handle, and the front of the shoulder helps stabilize the arm behind the body. ### Why is the arm positioned behind the body in this version? Placing the elbow behind the torso lengthens the biceps and keeps tension on the muscle even when the arm is fully extended. It also emphasizes the long head of the biceps more than a standard front-facing curl. ### Is the Cable One Arm Biceps Curl (Version 2) suitable for beginners? Yes, as long as a light weight is used and the elbow stays fixed. Beginners should master the setup first, since the behind-the-body arm position is less familiar than a regular curl. ### How far should I stand from the cable machine? Stand far enough forward that the cable stays taut through the entire rep and runs freely past your hip without rubbing. If the cable goes slack at the top, step forward; if it pulls you backward, step closer. ### What is the most common mistake with this exercise? Letting the elbow drift forward or swinging the torso to move the weight. Both reduce biceps work and turn the movement into a momentum-driven curl, so fix the elbow behind your ribs and reduce the load if needed. ### Can I use a dumbbell instead of a cable for this movement? A dumbbell behind-the-body curl mimics the path, but gravity pulls straight down while the cable pulls diagonally back, so the tension profile differs. A cable or a resistance band anchored low is the closer substitute. ### Should I do both arms together or one at a time? One arm at a time, as the name specifies. The unilateral setup lets you focus on each side, address strength differences between arms, and keeps the cable path clean on the working side. ### How many sets and reps work well for this exercise? Two to four sets of 10 to 15 reps per arm works well, since the extended position is demanding on the elbow joint. Keep the tempo slow, especially on the way down. ### Is it safe to fully straighten the arm at the bottom of each rep? Yes, provided the weight is moderate and you lower with control. Sudden, heavy loading in the fully stretched position can stress the elbow and shoulder, so never let the stack yank the arm back.