Form cues
- Keep elbow pinned
- Palm stays up
- Stand tall
- Lower with control
Exercise
Cable One Arm Curl
Upper arms, cable
A single-arm cable biceps exercise where you curl a handle upward while keeping your elbow tucked at your side.
Target: biceps. Also works: forearms.
Steps
- Stand beside the cable machine and hold the handle in one hand with your palm facing up.
- Step out until the cable is taut, then stand tall with your elbow tucked against your side.
- Curl the handle upward by bending your elbow without letting your upper arm drift forward.
- Raise the handle until your forearm is close to your biceps, then briefly squeeze your arm.
- Lower the handle slowly until your arm is straight again while keeping tension on the cable.
- Complete all reps on one arm, then switch sides.
Common mistakes
- Elbow swings forward during the curl
- Shoulder shrugs up toward the ear
- Torso leans back to move the weight
- Handle drops quickly on the way down
Breathing
Exhale as you curl the handle up, and inhale as you lower it back down.
In the app, search for Cable One Arm Curl and add it to a workout.