Cable One Arm Curl

The Cable One Arm Curl is a fantastic exercise that targets your biceps, helping you to build strength and definition in this muscle group. It is a versatile exercise that can be performed using a cable machine, making it an excellent choice for both home and gym workouts. The main muscle group worked during the Cable One Arm Curl is the biceps brachii, which is responsible for flexing the elbow joint and bringing your hand towards your shoulder. Additionally, this exercise also engages the brachialis and brachioradialis muscles to a lesser extent. Strengthening these muscles can help improve your overall upper body strength, allowing you to perform other exercises and functional movements more efficiently. To perform the Cable One Arm Curl, you will need a cable machine with a low pulley attachment and an appropriate handle or attachment. The exercise involves standing with your feet shoulder-width apart, grasping the handle with an underhand grip, and keeping your elbow tucked against your side. From there, you can fully extend your arm, and exhale as you curl your hand towards your shoulder, contracting your biceps. It's important to maintain control throughout the entire range of motion and avoid using your body to generate momentum. Including the Cable One Arm Curl in your workout routine can help you achieve a well-rounded upper body strength training program. Remember to start with a weight that is challenging but allows you to maintain proper form and gradually increase the resistance as your strength improves. As with any exercise, it's essential to perform it with caution and maintain proper form to prevent injury and maximize your results.

Instructions

• Stand facing a cable machine with your feet shoulder width apart.
• Grasp a D-handle attachment with one hand and step back to create tension on the cable.
• Position your elbow against the side of your torso with your forearm extended and parallel to the ground.
• While keeping your upper arm stationary, exhale and curl the handle towards your shoulder by contracting your biceps.
• Continue the movement until your biceps are fully contracted, and hold the position for a brief pause.
• Inhale and slowly lower the handle back to the starting position, fully extending your arm.
• Repeat for the desired number of repetitions and then switch sides to work the opposite arm.

Tips & Tricks

• Focus on your form and maintain proper posture throughout the movement.
• Start with a weight that allows you to complete the exercise with proper form.
• Engage your core muscles to stabilize your body during the exercise.
• Keep your elbow close to your side and avoid swinging or using momentum to lift the weight.
• Exhale as you curl the weight up and inhale as you lower it down.
• Control the weight and avoid any sudden or jerky movements.
• Consider alternating arms to provide balance and symmetry to your physique.
• Gradually increase the weight as you get stronger to continue challenging your muscles.
• Incorporate this exercise into a well-rounded biceps workout to target other areas of the muscle.
• Listen to your body and stop if you feel any pain or discomfort.