Cable Single-Arm Inner Bicep Curl
Isolate & sculpt! The Cable Single-Arm Inner Bicep Curl targets your inner biceps for maximum definition. Get ready to feel the burn!
The Cable Single-Arm Inner Bicep Curl mainly works the biceps, with help from the forearms. You'll need: single handle attachment or cable machine.
Required Equipment
Cable Single-Arm Inner Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Cable Single-Arm Inner Bicep Curl Variations and Alternatives
How to do the Cable Single-Arm Inner Bicep Curl
Set up a cable machine by attaching a single handle to a low pulley cable. Select the weight you want to use on the stack.
Stand with your feet shoulder-width apart for a stable stance, side-on to the cable machine with the pulley on your left or right side.
Grasp the handle with the hand closest to the cable machine (your right hand if the machine is on your left side and vice versa) with an underhand grip (palm facing up).
Stand up straight and tuck your elbow into your side, keeping it fixed in this position throughout the exercise.
Curl the handle up towards your shoulder, focusing on contracting your biceps. Keep your wrist straight and firm.
Squeeze the biceps at the top of the movement for a moment.
Slowly lower the handle back to the starting position while controlling the weight. This is one repetition.
Complete the desired number of reps before switching arms.
Tips: Keep your core engaged and avoid leaning or twisting to aid the lift. Do not use momentum; move the handle using your biceps strength only. Keep the movement smooth and controlled throughout the exercise.
---
Cable Single-Arm Inner Bicep Curl FAQs
What muscles does the Cable Single-Arm Inner Bicep Curl work?
The Cable Single-Arm Inner Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Cable Single-Arm Inner Bicep Curl?
Single handle attachment or cable machine.
What workout day should the Cable Single-Arm Inner Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Single-Arm Inner Bicep Curl variations and alternatives?
Similar exercises include the Cable Across-Body Hammer Curl, Cable Forearm Pronation, Cable Incline Inner Bicep Curl and Cable Single-Arm Reverse Curl.
Training calculators
Work out the numbers behind your training before your next session.