Cable One Arm Curl
Description
The cable one arm curl is a unilateral bicep isolation exercise where you curl a single D-handle attached to a low cable pulley. The single-arm approach reveals left-right strength imbalances, and the cable provides constant tension throughout the curl unlike free weights.
Muscle Group
Equipment Required
Cable One Arm Curl Instructions
- Set a cable pulley to the lowest position. Attach a single D-handle.
- Stand facing the pulley. Grip the handle with your right hand using an underhand (supinated) grip.
- Step back to create cable tension. Stand tall with your feet hip-width apart.
- Pin your right elbow against your side. Forearm starts extended down with the handle.
- Curl the handle up toward your shoulder by bending only at the elbow.
- Continue until the handle reaches your shoulder. Squeeze your bicep hard.
- Lower under control over two seconds back to the start.
- Complete reps on one side, then switch.
Cable One Arm Curl Form & Visual
Cable One Arm Curl Benefits
- Isolates each bicep individually
- Constant cable tension throughout
- Reveals left-right imbalances
- Easy to load progressively
- Eliminates body english
- Excellent for bicep finishing
Cable One Arm Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
- Forearm flexors
Cable One Arm Curl Variations & Alternatives
- Cable Curl (two-arm)
- Cable Preacher Curl
- Cable Concentration Curl
- Dumbbell Bicep Curl
- Cable High-Cable Curl
- Suspender Arm Curl
