Cable One Arm Curl
Expert Advice
Keep your elbow close to your torso and prevent it from moving forward to isolate the bicep muscle effectively.
How-to-do Steps
- Attach a single handle to a low pulley cable and select the appropriate weight.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the handle with one hand, palm facing up, and arm fully extended.
- Curl the handle towards your shoulder, keeping your upper arm stationary.
- Slowly lower the handle back to the starting position.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Cable One Arm Curl primarily targets the Biceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable One Arm Curl work?
Cable One Arm Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable One Arm Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable One Arm Curl suitable for beginners?
Cable One Arm Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
