Single-Arm Cable Curls

Introduction

The Single-Arm Cable Curl is a highly effective isolation exercise designed to target the biceps brachii, with an emphasis on enhancing muscle hypertrophy and strength. Utilizing a cable machine, this exercise provides continuous tension throughout the entire range of motion, which can lead to greater muscle activation compared to free weights. By working one arm at a time, it allows for focused attention on each bicep, helping to correct muscle imbalances and improve symmetry. Ideal for both beginners and advanced lifters, the Single-Arm Cable Curl is a versatile addition to any arm training regimen, promoting optimal muscle growth and definition.

Execution

How to Execute Single-Arm Cable Curls

Setup

1. Attach a single handle to the low pulley of a cable machine.
2. Stand facing the machine and grasp the handle with one hand, using an underhand (supinated) grip.
3. Step back slightly to create tension in the cable, and position your feet shoulder-width apart for stability.
4. Keep your torso upright, chest up, and shoulders back. Your working arm should be fully extended, with a slight bend in the elbow to avoid locking it out.

Execution

1. Begin the movement by curling the handle upwards, contracting your bicep. Focus on keeping your elbow stationary and close to your torso.
2. Continue to curl the handle until your bicep is fully contracted and the handle is at shoulder level. Exhale as you lift the weight.
3. Pause briefly at the top of the movement, squeezing your bicep for maximum contraction.

Finishing

1. Slowly lower the handle back to the starting position, inhaling as you do so. Control the weight throughout the descent to maintain tension on the bicep.
2. Repeat for the desired number of repetitions.
3. Switch arms and repeat the process to ensure balanced development.