One Arm Cable Curl (Single Arm)

One Arm Cable Curl Instructions

• Set a cable machine pulley to the lowest attachment point with a handle attached.
• Feet positioned in an athletic stance slightly outside shoulder-width.
• Your knees are slightly bent and toes pointed straight ahead.
• The core is braced and engaged. Shoulders are pinned back with your chest up.
• Grab the handle with an underhand grip. Your elbows kept close to the torso.
• While maintaining fixed upper arms, begin by curling the attachment up using your biceps until it is at shoulder level. The movement is initiated and controlled by the bicep.
• Take a quick pause to hold the contraction at the top.
• Lower slowly to starting stance, maintaining tension on the muscle throughout the range-of-motion.
• The eccentric portion is just as important as the concentric with arm development.

*Tips*

• Your upper arms and body should remain fixed for the whole exercise.
• Only your forearms should move.
• Keep the attachment along the same bar path from start to finish.
• The muscle used first will be used the most. Momentum will negate the movement.