High Cable Single Arm Bicep Curl
Primary musclesBiceps
EquipmentFull Gym، Cable، Resistance Band
Level—
Suggested3 × 8–12
Overview
The High Cable Single Arm Bicep Curl is a cable-based bicep curl variation that adds resistance through a cable machine. It works one arm at a time, so it is a unilateral movement, and it mainly trains the biceps in the upper arm.
How to do it
- 1
Face a cable machine and set the handle on the highest pulley. Take the handle in one hand, then walk back a few feet.
- 2
Keep your arm straight and your palm turned up. Bend your elbow to curl the handle toward your shoulder while you squeeze your biceps.
- 3
Pause for one second at the top, then lower the handle slowly until you return to the start position.
- 4
Complete your target reps, then change arms and repeat.
Muscles worked
Target
Biceps
Synergists
Brachialis، Brachioradialis
Stabilizers
Wrist Flexors
