Cable One-Arm Curl

The cable one-arm bicep curl is a variation of the dumbbell curls and cable bar curls. An important difference from the dumbbell curls is how the resistance is distributed more evenly throughout the movement. This does not mean that the resistance remains constant. It varies depending on the angle at which the cable is pulled. Because of the circular movement, this angle changes during the exercise. In this variation, where you face away from the rack, the resistance occurs mainly during the first part of the exercise.

There is also a variation of this exercise in which you begin facing the rack (Cable one-arm bicep curls, front). Most of the resistance then occurs later in the movement due to the adjusted angle of the cable.

Biceps Forearms Strength Training

Cable one-arm curl execution

1
Select the appropriate weight on the cable machine and make sure the pin is securely fastened
2
Attach a single handle to the cable
3
Stand firmly with your back facing the rack. Place your feet shoulder-width apart, side by side or one in front of the other (to prevent pulling yourself backward).
4
Grip the handle with your palm facing upward. Keep your elbow at your side.
5
Bring the cable handle forward and upward by moving (only) your forearm forward.
6
Continue until just before you lose tension in the biceps at the top of the movement.
7
Lower the weight under control until the arm is almost straight.

Cable one-arm curl (rear)

Active muscles:

Biceps brachii, brachialis, and brachioradialis.
Forearms (stabilize the wrist)
Shoulders (especially the front)
Core (stabilizing)

Cable one-arm curl technique

Prevent your upper arm from moving forward. This engages the shoulders and creates momentum, which actually reduces the load on the biceps (and therefore decreases the effectiveness). Do not move your upper body forward to perform the exercise; instead, use a lighter weight.

When the cable is brought too far upward, you lose tension in the biceps, which reduces the effectiveness.