Standing One Arm Cable Curl

What is Standing One-Arm Cable Curl? Standing one-arm cable curl is an isolation exercise that targets the biceps. It involves using a cable machine to perform bicep curls one arm at a time, providing constant tension on the muscle throughout the movement.

Tutorial

1. Stand facing the cable machine with your feet shoulder-width apart and knees slightly bent.
2. Grab the handle with an underhand grip using one hand, keeping your elbow close to your side.
3. Start with your arm fully extended, palm facing up.
4. Curl the handle towards your shoulder while keeping your upper arm stationary.
5. Squeeze your bicep at the top of the movement.
6. Slowly lower the handle back to the starting position.
7. Repeat for the desired number of repetitions, then switch to the other arm.

Common Mistakes

• Using momentum to lift the weight instead of relying on the bicep muscle.

• Allowing the elbow to move away from the side of the body during the curl. - Using too much weight, which can lead to improper form and potential injury.

• Not fully extending the arm at the bottom of the movement.

Tips for Better Results

• Focus on controlled movements to ensure the bicep is doing the work.

• Keep your core engaged and avoid swinging the body during the curl. - Use a full range of motion, fully extending and contracting the bicep with each repetition.

• Adjust the weight to a challenging but manageable level to maintain proper form.

Muscles Worked

• Primary Muscles: Biceps - Secondary Muscles: Forearms