A biceps curl performed one arm at a time using a cable machine.
- +Focuses on one arm at a time for better isolation
- +Adjustable resistance
- +Can correct muscle imbalances
- –Can be time-consuming
- –Less stabilization work compared to dumbbells
- –Requires precision to avoid overcompensation by dominant arm
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a low pulley with a single handle; face the machine
- Stand tall, slight staggered stance, core tight, shoulders down
- Grip the handle underhand; arm straight, elbow close to your side
- Curl the handle toward your shoulder; keep upper arm still and wrist neutral
- Squeeze the biceps at the top; avoid shrugging or leaning back
- Lower slowly to full extension with control; don’t let the stack slam
- Breathe out up, in down; use a weight you can control without swinging