Single Arm Cable Bicep Curl

Instructions for proper form

Stand upright with your feet shoulder-width apart. Attach the cable to the low pulley and grasp the handle with one hand using a supinated grip (palm facing up). Keep your elbow close to your torso as you curl the handle towards your shoulder in a controlled manner, squeezing the bicep at the top of the movement. Lower the handle back to the starting position slowly. Maintain a straight back and avoid leaning or swinging your body during the movement.

Common mistakes to avoid

Avoid using momentum to lift the weight; ensure the movement is controlled. Don’t allow your elbow to flare out or move away from your body. Avoid overarching the back or leaning forward during the exercise.

Benefits

Specific benefits of the exercise

The Single Arm Cable Bicep Curl effectively isolates the biceps, promoting muscle hypertrophy. It also helps improve grip strength and stability in the shoulder joint.

Expected results and timeframe

With consistent training 2-3 times a week, users can expect noticeable bicep growth and improved strength in approximately 4-6 weeks..

Who this exercise is best for

This exercise is best for novice trainers looking to develop arm strength and size, as well as bodybuilders focusing on bicep isolation.

Scientific studies supporting its effectiveness

Research indicates that cable exercises are effective for muscle growth due to constant tension throughout the movement. Studies show an increase in muscle activation compared to free weights, providing another reason to consider this exercise for bicep development.

Variations

Beginner modifications

Begin with a lighter weight or perform seated bicep curls to provide more stability. You can also use a resistance band instead of a cable to reduce the load.

Advanced progressions

Increase the weight or perform the exercise with a pause at the top of the curl for added intensity. Alternating single arm curls can also increase the challenge.

Integrations

Complementary exercises

Complement this exercise with tricep extensions to balance arm development, or perform shoulder presses for upper body engagement.

Super set recommendations

Consider supersetting with skull crushers or tricep pushdowns to effectively target the entire arm muscle group.

Sample workout routines

A sample routine could include 3 sets of single arm cable curls, followed by 3 sets of tricep extensions, and finishing with 3 sets of push-ups for overall upper body strength.

Exercise combinations

Combine single arm cable curls with dumbbell lateral raises to create a well-rounded upper body workout focusing on the arms and shoulders.

Best time to do this exercise in your workout

Incorporate this exercise in the middle of your workout after compound movements like bench presses or rows to ensure your arms are pre-fatigued for isolation work.