Cable One Arm Biceps Curl (VERSION 2) exercise animation (Männlich)

Cable One Arm Biceps Curl (VERSION 2)

Zielmuskel
Biceps Brachii
Synergistenmuskeln
Brachialis, Brachioradialis
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable one arm biceps curl is a single-arm isolation exercise that targets the biceps brachii, with the brachialis and brachioradialis of the forearm assisting. Working one arm at a time against constant cable tension lets you fix side-to-side strength imbalances and keep the muscle loaded through the full range of motion.

Cable One Arm Biceps Curl (VERSION 2): So führst du sie aus

  1. 1Set a single-handle attachment on the low pulley of a cable station and select a manageable weight.
  2. 2Stand facing the machine, grip the handle in one hand with an underhand (supinated) grip, and step back until the cable is taut with your arm hanging straight.
  3. 3Brace your core, keep your chest up, and pin your working elbow against your side.
  4. 4Curl the handle up toward your shoulder by flexing only at the elbow, keeping your upper arm still.
  5. 5Squeeze your biceps hard at the top, holding the contraction for a moment.
  6. 6Lower the handle under control back to full arm extension, resisting the cable the whole way down.
  7. 7Complete all reps on one arm, then switch the handle to the other hand and repeat.
  8. 8Return the handle to the pulley and reset the weight when finished.

Technik-Tipps

  • Keep your working elbow tucked tight to your torso so the biceps does the work and your shoulder stays out of it.
  • Move slowly on the way down — the eccentric is where the cable's constant tension builds the most strength.
  • Place your free hand on your hip or the machine frame for a stable base, but don't lean or twist to help the rep.
  • Match the rep count and tempo on both arms so the weaker side never lags behind.

Häufige Fehler

  • Swinging the torso or using body english to fling the weight up, which shifts load off the biceps and risks straining the lower back.
  • Letting the elbow drift forward or up, which turns the curl into a front-raise and recruits the shoulder instead of the biceps.
  • Cutting the range short and not fully straightening the arm at the bottom, which loses tension and shortchanges the stretch.
  • Going too heavy so the rep becomes a yank rather than a controlled contraction, reducing the muscle work and inviting elbow strain.

Häufig gestellte Fragen

What muscles does the cable one arm biceps curl work?

It primarily targets the biceps brachii, with the brachialis and brachioradialis of the upper arm and forearm assisting to flex the elbow.

Why curl one arm at a time on the cable?

Training one arm at a time lets you correct side-to-side strength imbalances and focus fully on each biceps, since neither arm can compensate for the other.

Is the cable one arm biceps curl good for beginners?

Yes. The cable provides smooth, constant tension and the single-handle setup is easy to control, making it a beginner-friendly way to learn strict curl form.

How many sets and reps should I do?

For arm growth, 3 to 4 sets of 10 to 15 reps per arm with a controlled tempo works well. Pick a weight you can curl without swinging.

What's a good alternative to the cable one arm biceps curl?

A single-arm dumbbell curl or a dumbbell concentration curl trains the same biceps in a similar isolated way, though without the cable's constant tension.

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