Biceps exercise · cable
Cable One Arm Curl
The cable one arm curl is a cable exercise that targets the biceps, with the forearms assisting.
How to do the cable one arm curl
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the cable handle with an underhand grip, palm facing up.
- Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every cable exercise.
