One Arm Curl (Cable)

An isolation exercise that targets the biceps by curling cable resistance with one arm at a time.

Instructions

1. Set the cable pulley to the lowest position and attach a single handle.
2. Stand facing the cable machine, grasping the handle with one hand at your side.
3. Keep your upper arm stationary and elbow in, with your palm facing forward (supinated grip).
4. Curl the handle toward your shoulder by bending at the elbow.
5. Pause briefly at the top, squeezing your biceps.
6. Lower the handle in a controlled manner back to the starting position without fully straightening your arm.

Tips

• Keep your upper arm stationary against your side; only your forearm should move.
• Maintain a neutral spine and avoid leaning back or swinging the weight.
• Use a full range of motion from a slight bend at the bottom to full elbow flexion at the top.
• Control the eccentric portion to maximize biceps engagement and time under tension.
• Start with a weight that allows proper form; gradually increase as you build strength.
• Perform equal repetitions on both sides for balanced arm development.