GymDaze
GymDaze
Work with Nick

Beginner exercise

Single-Arm Cable Curl

Also called SA Cable Curl, Single-Arm Bayesian Cable Curl

  • Muscle Growth
  • Bodybuilding

GymDaze demonstration

Watch Single-Arm Cable Curl

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Technique

How to perform Single-Arm Cable Curl

  1. Attach a single D-handle to a low pulley and stand facing away from the machine.
  2. Take the handle in one hand, step forward until the cable is taut and hold the arm slightly behind your torso.
  3. Keep your palm facing forward at the bottom and hold the upper arm and elbow in that behind-body position.
  4. Bend the elbow to curl the handle toward the shoulder without moving the elbow forward or swinging your torso.
  5. Lower the handle under control until the elbow is extended again, keeping the upper arm behind you.
  6. Finish the repetitions and repeat on the other side.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.

MuscleScoreRole
Biceps Brachii Long Head1.0Target, Mover
Brachialis0.6Mover