Cable One Arm Inner Biceps Curl

Muscles worked

Setup

1. Set the cable pulley to shoulder height and attach a D-handle.
2. Stand sideways to the machine and grab the handle with an underhand (supinated) grip using the arm closest to the pulley.
3. Step away from the machine until your arm is fully extended and parallel to the floor.
4. Stand with feet shoulder-width apart and place your non-working hand on your hip for stability.

How to do it

1. Exhale as you curl the handle toward your temple, keeping your upper arm stationary and parallel to the floor.
2. Squeeze your bicep forcefully at the point of maximum contraction near your head.
3. Inhale as you slowly extend your arm back to the starting position using a controlled 3-second tempo.
4. Complete all repetitions on one side before switching to the other arm.

Form checklist

• Keep your elbow pinned in space; do not let it swing forward or drop toward your torso.
• Maintain a neutral or slightly flexed wrist; do not let the weight pull your wrist back.
• Keep your torso upright and avoid leaning or using momentum to pull the weight.
• Ensure your palm remains facing upward throughout the entire range of motion.

Pro tips

• Focus on driving your pinky finger toward your ear at the top of the movement to maximize bicep supination and inner-head activation.
• Imagine you are performing a 'front double biceps' pose to help maintain the correct arm alignment and height.

Make it harder

• Incorporate a 2-second isometric hold at the peak of the contraction to increase muscle fiber recruitment.
• Slow down the eccentric (lowering) phase to 5 seconds to maximize time under tension.

Frequently asked

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

The cable one arm inner biceps curl primarily targets the biceps, and also works the deltoids as secondary muscles.

What equipment do you need for the cable one arm inner biceps curl?

The cable one arm inner biceps curl uses cable.

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

Yes. The cable one arm inner biceps curl is a beginner-friendly movement and a strong foundation to build on.

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