One Arm Cable Bicep Curl

Toned arms

Coach's Tips

It's a workout that can give you a stronger target to your biceps because you can focus on contractions one by one!

How to

Starting Position

1. Make sure to keep your elbow close to your torso throughout the exercise. 2. Do not swing your arm when curling the cable handle. 3. Do not lock your elbow at the top of the movement.


1. Keeping your elbow close to your torso, curl the cable handle towards your shoulder. 2. Once the handle reaches your shoulder, pause for a moment and squeeze your bicep. 3. Slowly lower the handle back to the starting position.

Breathing Technique

1. Exhale as you curl the cable handle. 2. Inhale as you lower the cable handle.


1. Stand facing the cable machine and hold the cable handle with one arm. 2. Keep your feet shoulder-width apart and your core engaged. 3. Position your arm at a 90-degree angle with your elbow close to your torso.

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