When it comes to working out, many people focus on getting toned abs, legs and glutes but forget about their arms. Having well-defined biceps not only looks impressive, it also helps you perform daily activities with ease. One exercise that targets the biceps is the one arm cable curl. In this article, we’ll take a closer look at this exercise, its benefits and how to perform it correctly.
What is One Arm Cable Curl?
The one arm cable curl is a strength training exercise that targets the biceps brachii muscle. This exercise involves using a cable machine with a handle attached at the low pulley position, and performing a curl with one arm at a time. The cable provides constant resistance throughout the movement, which helps to build strength and size in the biceps.
Benefits of One Arm Cable Curl
The one arm cable curl offers numerous benefits, some of which include:
- Strengthening the biceps
- Improving grip strength
- Increasing muscle activation in the biceps
- Burning more calories compared to traditional bicep curls
How to Perform One Arm Cable Curl
Follow these steps to perform the one arm cable curl correctly:
- Attach a handle to a low pulley cable machine and select the desired weight
- Stand with your feet shoulder-width apart and hold the handle with your palm facing up
- Engage your core and keep your elbow close to your side
- Curl the handle towards your shoulder while keeping your elbow stationary
- Hold the contraction for a second and then slowly lower the handle back to the starting position
- Repeat for the desired number of repetitions on one arm before switching to the other arm
Mistakes to Avoid
Here are some common mistakes to avoid when performing the one arm cable curl:
- Using momentum to lift the weight instead of relying on the biceps
- Swinging the elbow away from the body
- Not fully extending the arm at the bottom of the movement
- Not controlling the weight on the way down
How to Incorporate One Arm Cable Curl into Your Workout
The one arm cable curl can be incorporated into your bicep workout routine. It’s recommended to perform 3-4 sets of 8-12 repetitions with a moderate weight. You can also perform this exercise as part of a superset with other bicep exercises such as hammer curls or preacher curls.
Conclusion
The one arm cable curl is an effective exercise for building strength and size in the biceps. When performed correctly, this exercise can help you achieve well-defined arms and improve your grip strength. Remember to avoid common mistakes, and gradually increase the weight to challenge your muscles. Incorporate it into your workout routine for better results.