The single arm bicep cable curl is a killer bicep isolation exercise that works the biceps through a full range of motion and can help add more size, shape and peak to your biceps.
Now a lot of people already include low pulley cable curls in their workouts, but the kicker that can really take this exercise to the next level is performing it facing away from the weight stack as shown in the pictures below…
The advantage of doing the exercise facing away from the weight stack is that you get a better range of motion. You can step forward and let the cable actually pre-stretch your biceps at the start of the movement. And because we are using cables there is constant tension on the muscles at all times, so you also get a good peak contraction in the bicep muscles right at the top of the lift.
Single arm cable curls are good to do at the end of your bicep workout as a finishing move (after you’ve already done your heavier power exercises). I’d recommend you start with a light warm up set, than up the weight and perform 4 sets of 10-12 reps per arm. Really focus on using strict form and feeling the bicep muscles stretch and contract with each rep.
I’ve posted a video clip below demonstrating how to perform this exercise below:
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2 Comments
Westy
How’s the bicep feeling Lee? Mike
leehayward
It’s coming along slowly, I’m back to doing my regular workouts with light weights. I’m just going to keep inching my way along and build up my strength gradually.