Cable One-Arm Biceps Curl
Differentiation: Mechanics
This variation of a cable bicep curl is unique. Here is how: you use a stirrup handle attachment. You perform reps with one arm for a full set, | then switch the attachment to your other arm. Working individual sides allows you to focus on each short head of your bicep individually.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its lowest setting.
3) Obtain a single stirrup handle attachment.
4) Clip the single stirrup handle attachment onto the pulley hook.
5) Stand facing the cable machine, about 2 feet away from the machine.
6) Place your feet shoulder-width apart for stability.
7) Grasp the handle attachment using an underhand grip.
8) Plant your elbow against the side of your torso.
9) Place your non-working hand on your hip for stability.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while curling the handle up to your shoulder using a controlled movement.
3) ...until the handle reaches shoulder level.
4) This is the ending position.
5) When the handle reaches shoulder level, hold this position for a count of one second.
6) You should feel a deep burn in your bicep.
7) Inhale while slowly allow the handle to retract downward to the starting position.
8) Repeat reps for a full set using that arm.
9) When all reps are finished, switch the handle to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Avoid swinging your body in an attempt to assist with lifting the weight. Keeping your upper-body stationary will help concentrate the effort in your biceps.
Keep your elbow pinned against the side of your body.
Keep your upper arm stationary and focus on only moving your forearm.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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