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Cable one arm inner biceps curl

Cable one arm inner biceps curl

The cable one arm inner biceps curl is an effective exercise that targets the biceps brachii muscle, specifically the inner head. This exercise is performed using a cable machine, which provides constant tension throughout the movement, resulting in better muscle activation. By isolating the inner head of the biceps, this exercise helps to create a well-rounded and proportionate biceps appearance. It also strengthens the muscles involved in flexing the elbow joint, making it beneficial for daily activities that require gripping and lifting. The cable one arm inner biceps curl is a versatile exercise suitable for both beginners and advanced individuals. It allows for adjustments in weight and resistance, making it easy to progress over time. Additionally, using a cable machine provides a smooth and controlled range of motion, minimizing the risk of injury. To maximize the effectiveness of this exercise, it is important to maintain proper form throughout the movement. Maintaining a neutral spine, engaging the core muscles, and avoiding excessive swinging or momentum will ensure that the biceps are being targeted and stimulated effectively. Incorporating the cable one arm inner biceps curl into your workout routine can help you achieve stronger and more defined biceps muscles. However, it is important to remember that no exercise alone can guarantee desired results. A well-rounded fitness routine, including a balanced diet and proper rest, is essential for achieving overall fitness goals.


  • Stand facing the cable machine with your feet shoulder-width apart.
  • Adjust the cable pulley to the lowest position.
  • Hold a single handle attachment with an underhand grip in one hand.
  • Keep your elbow tucked in at your side and your upper arm stationary throughout the movement.
  • Start with your arm fully extended, allowing the weight to pull your hand down.
  • Curl your hand up towards your shoulder by flexing your bicep.
  • Squeeze your bicep at the top of the movement, then slowly lower the weight back to the starting position.
  • Repeat for the desired number of repetitions, then switch to the other arm.

Tips & Tricks

  • Focus on using the biceps to perform the movement, avoiding excessive shoulder or forearm involvement.
  • Maintain a stable core and a neutral spine throughout the exercise.
  • Control the movement, both on the way up and down, to maximize muscle activation and prevent momentum.
  • Use a weight that challenges you without compromising form. Adjust the weight as needed.
  • Engage your mind-muscle connection, mentally focusing on squeezing the biceps at the top of the movement.
  • Experiment with different grip variations (supinated, neutral, or pronated) to target the biceps from different angles.
  • Incorporate unilateral training by performing the exercise with one arm at a time to improve balance and symmetry.
  • Ensure you have a full range of motion, allowing your arm to extend completely at the bottom and flex completely at the top.
  • Consider varying the tempo of the exercise, such as performing slow eccentric (lowering) or concentric (lifting) phases, to further challenge the muscles.
  • Proper nutrition and sufficient protein intake are crucial for muscle growth and recovery. Ensure you have a balanced diet to support your exercise regimen.

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