Standing One-Arm Cable Curl

The single-arm cable biceps curl is an effective exercise for targeting the biceps muscles. This single-joint isolation exercise requires the use of a cable machine and can be done standing or seated. It is important to execute this exercise with strict form, without using momentum or other forms of cheating. The cable biceps curl involves gripping the cable with one hand and slowly curling the arm while keeping the upper arm stationary, then slowly lowering the arm back to the starting position. This exercise can be performed with a variety of grip positions, including a neutral grip, reverse grip, and hammer grip, to target different parts of the biceps muscle. To maximize the effectiveness of this workout, focus on squeezing the biceps at the top of the movement and control the weight as it is lowered back down. This exercise can be done with a moderate weight for higher repetitions or with a heavy weight for lower repetitions. Adding the single-arm cable biceps curl to your workout routine can help to increase arm strength and size. It is important to ensure proper form and technique, as this exercise has the potential to cause injury if not done correctly. With the right approach and dedication, this exercise can be used to build impressive biceps.

1. Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
2. Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
3. Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
4. Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.
6. Switch arms while performing this exercise.

1. Start by grabbing a single handle next to the low pulley machine, ensuring that your arm is supporting the weight.
2. Keep your upper arm stationary, perpendicular to the floor, with elbows in and palms facing forward. Your non-lifting arm should be grabbing your waist for balance.
3. Slowly curl the single handle upwards, only moving your forearm, until your forearm touches your bicep. Exhale during this movement.
4. Hold the contraction position, squeezing the bicep, and then slowly lower the single handle back down to the starting position while inhaling.
5. Repeat for the recommended number of repetitions.
6. Switch arms and perform the exercise again.

The standing one-arm cable curl is an effective exercise for targeting the biceps muscles. Here are some warm-up tips to help you get the most out of this exercise:

1. Start with a light weight to warm up your muscles and prepare them for the exercise.
2. Focus on maintaining proper form throughout the entire movement. This means keeping your upper arm stationary and only moving your forearm.
3. Engage your core muscles to help stabilize your body during the exercise.
4. Control the weight as you curl it upwards and lower it back down. Avoid using momentum or swinging your body.
5. Remember to breathe properly during the exercise. Exhale

1. Make sure to choose an appropriate weight for your fitness level and gradually increase the weight as you get stronger.
2. Before starting the exercise, ensure that the cable machine is properly set up and the handle is securely attached to the low pulley.
3. Stand with your feet shoulder-width apart and maintain a stable and balanced position throughout the exercise.
4. Keep your upper arm stationary and perpendicular to the floor. This will ensure that the biceps muscles are properly targeted and minimize the risk of injury.
5. Engage your core muscles to stabilize your body and maintain proper posture throughout the exercise.
6. As you curl the handle upwards, focus on using your biceps muscles to lift the weight, rather than relying on momentum or other muscle groups.
7. Exhale as you curl the handle upwards and inhale as you lower it back down to the starting position.
8. Avoid jerking or swinging the weight, as this can put unnecessary strain on your muscles and joints.
9. Listen to your body and stop the exercise if you experience any pain or discomfort. Consult with a healthcare professional if necessary.
10. Switch arms and perform the exercise on both sides to ensure balanced development of your biceps muscles.

One way to incorporate the single-arm cable biceps curl into your workout routine is by adding it as a standalone biceps exercise. Here's how you can do it: 1. Start by grabbing a single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight. 2. Position your upper arm perpendicular to the floor with your elbows in and palms facing forward. Your non-lifting arm should be grabbing your waist to help you maintain balance. 3. Slowly begin to curl the single handle upwards while keeping your upper arm stationary. Only your forearm should move during this exercise. Exhale as you curl. 4. Hold the contraction position at the top of the movement and squeeze your bicep. Then, slowly lower the single handle back down to the starting position while inhaling. 5. Repeat the exercise for the recommended number of repetitions. 6. Switch arms and perform the same exercise on the other side. By incorporating the single-arm cable biceps curl into your workout routine, you can effectively target and strengthen your biceps muscles. Remember to focus on proper form and technique to avoid injuries. You can adjust the weight and repetitions based on your fitness level and goals. With consistent practice, this exercise can help you build stronger and more muscular biceps.