Cable one arm inner biceps curl exercise animation (Männlich)

Cable one arm inner biceps curl

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

The cable one arm inner biceps curl is a single-arm isolation exercise that primarily targets the brachialis, the muscle under the biceps that adds thickness to the upper arm. The biceps brachii and brachioradialis assist on every rep, while the cable keeps constant tension on the muscle through the full range of motion.

Cable one arm inner biceps curl: So führst du sie aus

  1. 1Attach a single-grip handle to the low pulley of a cable machine and select a light to moderate weight.
  2. 2Stand facing the machine, grasp the handle with one hand, and step back so the cable is taut with your arm hanging at your side.
  3. 3Set your feet shoulder-width apart, brace your core, and pin your working elbow against your side.
  4. 4Curl the handle up toward your shoulder by bending only at the elbow, keeping your upper arm still throughout.
  5. 5Squeeze the brachialis and biceps hard at the top, with your forearm fully flexed.
  6. 6Lower the handle under control back to the starting position, resisting the cable until your arm is fully extended.
  7. 7Complete all reps on one arm, then switch the handle to the other hand and repeat for an equal number of reps.

Technik-Tipps

  • Keep your working elbow locked to your side so the brachialis does the work instead of your front shoulder swinging the weight up.
  • Use a controlled tempo and pause briefly at the top to maximize tension on the muscle.
  • Take advantage of the cable's constant resistance by lowering slowly rather than letting the weight pull your arm down.
  • Stand far enough back that the cable stays under tension even at the bottom of the rep.
  • Train both arms with the same weight and reps to avoid building a strength imbalance.

Häufige Fehler

  • Swinging the torso or shoulder to heave the handle up, which shifts work off the brachialis and risks straining the lower back.
  • Letting the elbow drift forward or away from your side, which turns the curl into a partial front-delt movement and reduces tension on the target muscle.
  • Using too much weight and cutting the range short, so the arm never fully extends or fully flexes.
  • Dropping the handle quickly on the way down, wasting the constant-tension benefit the cable provides.

Häufig gestellte Fragen

What muscles does the cable one arm inner biceps curl work?

It primarily targets the brachialis, the muscle beneath the biceps, with the biceps brachii and brachioradialis assisting as synergists.

Why use a cable instead of a dumbbell for this curl?

The cable keeps constant tension on the brachialis throughout the entire range of motion, including the bottom and top, where a dumbbell loses resistance.

Is the cable one arm inner biceps curl good for beginners?

Yes. Working one arm at a time makes it easy to focus on form and fix side-to-side imbalances, and you can start light and build up gradually.

How many sets and reps should I do?

Three to four sets of 10 to 15 reps per arm works well, since the brachialis responds to controlled, higher-rep isolation work.

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