Standing One-Arm Cable Curl
- Works
- Biceps
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation, one side at a time
How to do it
Setup. Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
- Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
- Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
- Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
- Switch arms while performing this exercise.
Cues
- Elbow pinned to the side.
- Curl up, palm forward.
- Squeeze 1 second at the top.
- Lower in 3 seconds.
Common mistakes
- Elbow drifting forward.
- Leaning back.
Where to start
Sets2-3
Reps10-15 per side
Rest45 s
Tempo1-1-3
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.