One Arm Cable Curl

Exercise / Biceps

One Arm Cable Curl

The one arm cable curl is a unilateral resistance exercise that targets the biceps muscles in the upper arm. It is performed using a cable machine and a single-handled cable attachment.

This exercise is effective in building strength, size, and definition in the biceps muscles. The one-arm cable curl is performed unilaterally, one arm at a time isolating. The primary target of one arm cable curl movement is the biceps brachii muscle. Additionally, you can use this movement to correct symmetry issues. (for example, if one bicep is bigger than another)

When performing one-arm cable curls, mechanical tension is created by the resistance provided by the cable, which creates a constant load on the bicep muscles. As you curl the weight up, tension in the biceps increases, which can stimulate the muscle fibers to grow and adapt to the increased load. By incorporating one-arm cable curls into your workout routine, you can target your biceps effectively and achieve optimal muscle growth and strength.

Here’s a step-by-step guide to doing a one arm cable curl

How To do:

One Arm Cable Curl

  1. Begin by attaching a single-handled cable attachment to the lowest setting on a cable machine.
  2. Stand with your back facing the cable machine, feet shoulder-width apart, and knees slightly bent.
  3. Grasp the handle with an underhand grip (palm facing up) and stand far enough away from the cable machine so that your arm is fully extended and there is tension on the cable.
  4. Keeping your elbow tucked in at your side, exhale and curl the handle toward your shoulder, contracting your bicep muscles.
  5. Hold the contraction for a second, then inhale and slowly lower the handle back down to the starting position, keeping tension on the cable.
  6. Repeat for the desired number of reps, then switch arms and repeat.

One Arm Cable Curl – Benefits

Incorporating one-arm cable curls into your arm workout routine can provide a wide range of benefits for your biceps and overall arm development. Here are some of the advantages of adding one-arm cable curls to your training regimen:

  • Improved Bicep Strength: One arm cable curls allow you to target the biceps more effectively, which can help you achieve greater muscle activation and growth in the weaker arm. This can be particularly useful for individuals who have one arm that is weaker than the other. By incorporating one-arm cable curls into your workout routine, you can strengthen the muscles in your arms and achieve greater overall strength.
  • Better Muscle Symmetry: One arm cable curls can help improve muscle symmetry in your arms. By focusing on each arm individually, you can work to improve symmetry and balance in your arms. This can help you achieve a more balanced and proportional physique.
  • Increased Arm Development: One-arm cable curls can contribute to increased arm development, helping you build bigger and more defined biceps. By targeting the biceps effectively with one-arm cable curls, you can promote muscle growth and achieve greater overall arm development.
  • Reduced Risk of Injury: One-arm cable curls are a relatively low-impact exercise that can help reduce the risk of injury. By using controlled movements and maintaining proper form, you can minimize the risk of strains or other injuries to your biceps.

Overall, incorporating one-arm cable curls into your workout routine can be highly beneficial for addressing muscle imbalances in the arms. By targeting each arm individually, you can promote greater muscle activation, reduce the risk of injury, and achieve a more balanced and aesthetically pleasing physique.

One Arm Cable Curl – Muscles Worked

The one-arm cable curl primarily targets the biceps, but it also recruits synergists and stabilizers to assist in the movement. The brachialis and brachioradialis are the main synergists that assist the biceps in the movement, while the wrist flexors act as stabilizers to keep the wrist joint stable and secure during the exercise.

Target - Biceps
Synergists - Brachialis
Synergists - Brachioradialis
Stabilizers - Wrist Flexors
biceps anatomy