Single Arm Cable Standing High Bicep Curl

Instructions for proper form

Stand with your feet shoulder-width apart and grasp the cable handle with one hand, ensuring your palm is facing up (supinated grip). Keep your elbow close to your torso and your upper arm stationary. Slowly curl the cable handle upwards toward your shoulder while contracting your bicep. Avoid swinging your body or using momentum. Control the return as you lower the handle back to the starting position for maximum muscle engagement.

Common mistakes to avoid

Avoid using your back or shoulders to lift the weight. Don’t let your elbow flare out to the side; keep it tucked close to your body. Avoid jerking motions; control both the movement up and down to prevent injury.

Benefits

Specific benefits of the exercise

This exercise specifically targets the biceps, promoting muscle hypertrophy and strength in the biceps brachii by isolating the muscle for focused development. It also helps improve grip strength and stabilize the shoulder joint.

Expected results and timeframe

With consistent practice and proper nutrition, you can expect to see noticeable increases in bicep size and strength within 4 to 8 weeks. Enhanced muscle definition and improved upper body performance will also be observed..

Who this exercise is best for

This exercise is best suited for novice lifters looking to build foundational strength in the biceps. It’s also beneficial for those aiming to improve aesthetic upper body muscle definition and enhance performance in sports or weight training.

Scientific studies supporting its effectiveness

Studies have shown that isolation exercises, such as the bicep curl, can lead to increased muscle activation and hypertrophy, particularly when performed with correct form and controlled tempo. Research supports that variations in grip and resistance can further enhance muscle growth.

Variations

Beginner modifications

For beginners, consider using a lighter resistance cable or performing the exercise seated for better stability. You can also start with two-arm bicep curls to build initial strength before progressing to the single-arm version.

Advanced progressions

Advanced variations include adding resistance bands for increased tension at the top of the curl or incorporating a pause at the peak contraction for enhanced muscle engagement. You may also combine it with other movements, like alternating arms.

Integrations

Complementary exercises

Complement this exercise with tricep extensions or push-ups to balance upper arm development. Core exercises like planks can also enhance stabilization during arm movements.

Super set recommendations

Superset the Single Arm Cable Standing High Bicep Curl with Cable Tricep Pushdowns to efficiently work opposing muscle groups and increase overall workout intensity.

Sample workout routines

In a workout targeting arms, include 3 sets of Single Arm Cable Standing High Bicep Curls, followed by Cable Tricep Pushdowns (3 sets), then finish with Hammer Curls (3 sets) for comprehensive arm training.

Exercise combinations

Pair this exercise with any compound lifts that engage the upper body, such as Pull-Ups or Bent-Over Rows, to promote overall upper body strength.

Best time to do this exercise in your workout

Incorporate this exercise toward the end of your upper body workout after compound movements. This is when your muscles are pre-exhausted, maximizing the engagement of the biceps during isolation work.