One Arm Inner Biceps Cable Curl

One Arm Inner Biceps Cable Curl

The One Arm Inner Biceps Cable Curl is an isolation exercise specifically designed to target the inner portion of the biceps brachii. This exercise is a fantastic addition to any arm workout, as it emphasizes the peak contraction of the bicep muscle, helping to develop both strength and definition in the upper arm. Unlike traditional dumbbell or barbell curls, the cable provides constant tension throughout the entire movement, which can lead to greater muscle activation and hypertrophy. Using the cable machine for this exercise allows for a smooth and controlled range of motion, minimizing the risk of injury while maximizing muscle engagement. This constant tension also means that the muscle is being worked both in the concentric (lifting) and eccentric (lowering) phases of the movement, contributing to better overall muscle development. Furthermore, performing the exercise one arm at a time helps in correcting muscle imbalances and ensures that each bicep is getting equal attention. The One Arm Inner Biceps Cable Curl is perfect for lifters of all experience levels. Beginners can start with lighter weights to master the form, while advanced lifters can focus on heavier loads to increase their muscle mass and strength. Incorporating this exercise into your regular routine can lead to more defined and stronger biceps, making it a versatile and effective movement for anyone looking to enhance their arm training regimen.


  • Stand beside a cable machine with your feet shoulder-width apart.
  • Set the pulley to the lowest position and attach a single handle.
  • Grab the handle with an underhand grip using your right hand, keeping your elbow close to your torso.
  • Keep your upper arm stationary and curl the handle upwards by contracting your bicep.
  • Continue to raise the handle until your bicep is fully contracted and the handle is at shoulder level.
  • Pause for a moment and squeeze your bicep at the top of the movement.
  • Slowly lower the handle back to the starting position.
  • Complete the desired number of repetitions, then switch to your left hand and repeat the exercise.

Tips & Tricks

  • Focus on a full range of motion to maximize muscle activation.
  • Keep your elbow stationary and close to your torso throughout the movement.
  • Use a lighter weight to ensure proper form and prevent shoulder involvement.
  • Slow down the movement to increase time under tension for better muscle engagement.
  • Incorporate a pause at the peak contraction to fully engage the biceps.
  • Avoid using momentum by keeping the movement controlled both in the upward and downward phases.
  • Ensure your wrist remains neutral and doesn't bend throughout the exercise.
  • Engage your core to maintain a stable and upright posture.
  • Switch sides after each set to ensure even development and reduce the risk of imbalances.


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