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Cable One Arm Curl

Exercise Profile

Body PartBiceps, Upper Arms
Primary MusclesBiceps Brachii
Secondary MusclesBrachialis, Brachioradialis
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Introduction to the Cable One Arm Curl

The Cable One Arm Curl is an effective exercise that targets the biceps, promoting muscle growth and enhancing upper body strength. It's ideal for fitness enthusiasts at all levels, from beginners to advanced, as it allows for controlled movements and can be adjusted to match individual strength capabilities. People would want to incorporate this exercise into their routine for its benefits in improving bicep definition, promoting muscle balance, and enhancing functional strength for daily activities.

Performing the: A Step-by-Step Tutorial Cable One Arm Curl

  • Stand up straight with a slight bend in your knees, hold the cable handle with your palm facing forward, and keep your elbow close to your torso.
  • Next, slowly curl your arm, pulling the cable up towards your shoulder level, while keeping your upper arm stationary, and exhale as you perform this movement.
  • Pause and squeeze your bicep at the top of the movement for a second.
  • Gradually lower the cable handle back to the starting position while inhaling, ensuring to keep the movement controlled and your arm fully extended. Repeat this for the desired number of repetitions before switching to the other arm.

Tips for Performing Cable One Arm Curl

  • Controlled Movement: Make sure to perform the exercise with controlled movements. Curl your arm smoothly and slowly, and resist the weight as you return to the starting position. Avoid jerking or using momentum to lift the weight, as this can lead to muscle strain and doesn't effectively engage your biceps.
  • Grip: Hold the cable handle firmly but not too tightly. Your grip should be strong enough to control the weight, but not so tight that it causes unnecessary tension in your wrist or forearm.
  • Elbow Position: Keep your elbow close to your body and avoid moving it during the exercise. A common mistake is to move the elbow forward or backward during the curl,

Cable One Arm Curl FAQs

Can beginners do the Cable One Arm Curl?

Yes, beginners can do the Cable One Arm Curl exercise, but they should start with a light weight to ensure they are using the correct form and not straining their muscles. It's also recommended to have a trainer or experienced individual demonstrate the exercise first to ensure proper technique and avoid injury.

What are common variations of the Cable One Arm Curl?

  • Seated Cable One Arm Curl: This variation is performed by sitting on a bench placed near the cable machine, allowing for a different angle and increased stability.
  • Cable One Arm Preacher Curl: This variation uses a preacher bench to isolate the biceps by eliminating the possibility of swinging or momentum.
  • High-Pulley Cable Curl: In this variation, the pulley is positioned at a higher level, and the user pulls the handle down, curling towards the shoulder.
  • Cable One Arm Reverse Curl: This variation involves curling with your palm facing down, which targets the brachialis muscle and the forearms along with the biceps.

What are good complementing exercises for the Cable One Arm Curl?

  • Tricep Pushdowns: Tricep Pushdowns complement Cable One Arm Curls by targeting the opposing muscle group, the triceps. This helps to balance muscle development and maintain joint stability in the arm.
  • Concentration Curls: Concentration Curls are another bicep-focused exercise that complements Cable One Arm Curls. They allow for a greater range of motion and intense muscle isolation, enhancing the overall strength and size of the biceps.

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