Cable One Arm Curl
The Cable One Arm Curl primarily works the Biceps Brachii (Long Head), with secondary activation of the Brachialis, Brachioradialis and stabilizer support from the Anterior Deltoid, Levator Scapulae, Trapezius (Middle), Trapezius (Upper), Wrist Flexors. It is a cable isolation exercise at intermediate difficulty.
A cable isolation pull exercise targeting the Biceps Brachii (Long Head).
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Biceps Brachii (Long Head) |
| Secondary | Brachialis, Brachioradialis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Flexors (forearms)
Instructions
- Preparation: Face low pulley and grasp stirrup cable attachment to one side with underhand grip. Execution: With elbow to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat. Continue with opposite arm. Comments: An alternative method is to stand facing with side of exercise arm toward low pulley. When elbow is fully flexed, it can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions. Also seemechanical analysis of arm curlandquestion regarding elbow position.
Alternative Exercises
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