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Cable Single-Arm Bicep Curl Version II

Isolate & sculpt biceps with controlled Cable Single-Arm Curls! Build strength & definition with this targeted exercise.

The Cable Single-Arm Bicep Curl Version II mainly works the biceps. You'll need: single handle attachment or cable machine.

Cable Single-Arm Bicep Curl Version II demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Cable Machine
Cable Machine
Single Handle Attachment
Single Handle Attachment

Cable Single-Arm Bicep Curl Version II Muscles Worked

Primary

Biceps (biceps brachii)

Secondary

Side Biceps (brachialis)

Cable Single-Arm Bicep Curl Version II Variations and Alternatives

How to do the Cable Single-Arm Bicep Curl Version II

  1. Stand next to a cable machine with the pulley set to the lowest position.

  2. Attach a single handle to the cable.

  3. Stand upright with your feet shoulder-width apart for stability.

  4. Grasp the handle with one hand with an underhand grip (palms facing up).

  5. Start with your arm fully extended and your hand in line with the pulley.

  6. Stabilize your upper arm close to your body, and only the forearm should move.

  7. Curl the handle towards your shoulder, contracting your biceps as you lift.

  8. Squeeze the biceps at the top of the movement, then slowly lower the handle back to the starting position with control.

  9. Complete the desired number of repetitions before switching arms.

Ensure that you perform the exercise with proper form to target the biceps effectively and to prevent injury. Avoid using momentum to lift the weight; the movement should be controlled and deliberate. Adjust the weight as needed based on your fitness level and comfort.

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Cable Single-Arm Bicep Curl Version II FAQs

What muscles does the Cable Single-Arm Bicep Curl Version II work?

The Cable Single-Arm Bicep Curl Version II mainly works the biceps. The main muscles are the biceps brachii.

What equipment do you need for the Cable Single-Arm Bicep Curl Version II?

Single handle attachment or cable machine.

What workout day should the Cable Single-Arm Bicep Curl Version II go on?

It belongs on pull day in a push/pull/legs routine.

What are some Cable Single-Arm Bicep Curl Version II variations and alternatives?

Similar exercises include the Cable Across-Body Hammer Curl, Cable Single-Arm Reverse Curl, Cable Seated Single-Arm Bicep Curl and Cable Seated Bayesian Curl.

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