High Cable Single Arm Bicep Curl
The high cable single arm bicep curl is a variation of the bicep curl exercise that uses a cable machine to provide resistance. It is a unilateral exercise, meaning it targets one arm at a time, and primarily works the biceps muscle group in the upper arm.
How To do:
Here’s how to perform the high cable single arm bicep curl:
- Stand facing a cable machine with the handle attached to the highest pulley. Grab the handle with one hand and step back a few feet.
- With your arm fully extended and your palm facing up, curl the handle towards your shoulder by bending your elbow and contracting your biceps.
- Hold the peak contraction for a second, then slowly lower the handle back down to the starting position.
- Repeat for your desired number of reps, then switch arms and repeat.
High Cable Single Arm Bicep Curl – Benefits
- The high cable single arm bicep curl is an isolation exercise for the biceps muscle. It’s a pulling action performed with a cable machine and is suitable for beginners.
- This position is designed to eliminate shoulder involvement and momentum, while targeting the biceps peak. It is a highly effective exercise for maximize the bicep peak. Additionally, you can use this movement to correct symmetry issues. (for example, if one bicep is bigger than another)
High Cable Single Arm Bicep Curl – Muscles Worked
Target - Biceps
Synergists - Brachialis
Synergists - Brachioradialis
Stabilizers - Wrist Flexors