Are you struggling to build strong and defined biceps? Do you find yourself struggling to achieve symmetrical strength and size between both arms? This is a common issue many people have when performing traditional dumbbell curls. However, there is a solution to this problem – one arm cable curls. Many people have trouble with imbalanced arms due to a stronger dominant arm or injury. One arm cable curls can help build equal strength and size in both arms, as well as offer a unique resistance that dumbbells cannot. Keep reading to learn how to properly execute one arm cable curls for balanced, defined biceps.
One Arm Cable Curls Summary
- Primary Muscles: Biceps Brachii
- Secondary Muscles: Brachialis, and Brachioradialis
- Equipment: Cable Machine with Single D-Handle
- Mechanics Type: Isolated
- Force: Pull
- Utility: Auxiliary
One Arm Cable Curls Instructions
- Begin by putting a single handle on a low pulley and facing it.
- Now grab the handle with one hand arm extended.
- Next curl the handle up to your chest.
- Then slowly allow the cable to pull you arm back straight.
- Complete a set with one arm and then switch sides.
Video Tutorial
One Arm Cable Curls Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of One Arm Cable Curls
Performing One Arm Cable Curls in a strength training or fitness routine can provide a great way to target the muscle Biceps Brachii. This exercise is beneficial in that it allows you to isolate each arm, which helps to ensure that both sides are receiving equal amounts of work. It also forces you to use proper form and technique, which helps to ensure that your biceps are properly engaged during the exercise. As a result, you can expect increased strength and size in your biceps over time. Additionally, this exercise can help to improve muscular coordination and balance in the arms, providing a great overall benefit to your upper body strength.
Tips for Performing One Arm Cable Curls
Your at the right place if you’re trying to enhance your one arm cable curls execution. Using these suggestions will allow you to take full advantage of this effective workout. You’ll have the ability to develop your biceps muscles, and reduce your chance of injury. Let’s get begin and look at what these tips can do for you.
- Keep your core tight: This will help you maintain your balance while performing the exercise, and also ensure that your muscles stay engaged to maximize your workout.
- Move slowly and focus on the contraction: Moving slowly will help you really feel the contraction of the muscle, and make sure that you are not using momentum to curl the weight.
- Increase resistance gradually: Start with a light weight and gradually increase it as your muscles get stronger, so that you can keep challenging yourself as you progress.
Benefits and Tips Video
Frequent Mistakes To Avoid
Staying away from mistakes might be the difference between a productive training session and an injury when executing one arm cable curls. From improper form to not keeping your core engaged, these mistakes can diminish the productiveness of the exercise and can even raise your risk for injury. But relax, it’s not as challenging as it might seem. By knowing the mistakes to avert and taking the appropriate actions, you can execute the exercise securely and successfully. So it is time for you to maximize your results from this exercise and enjoy the benefits of a successful workout.
- Not using proper form: Using improper form when performing One Arm Cable Curls can lead to poor results and even injury. It is important to practice good form to ensure the best results from the exercise.
- Not choosing the correct weight: Choosing a weight that is too heavy for One Arm Cable Curls can result in improper form, which can lead to injury. It is important to choose a weight that is appropriate for your fitness level.
- Not performing full range of motion: Not performing the full range of motion when doing One Arm Cable Curls can reduce the effectiveness of the exercise. It is important to ensure that you are performing the full range of motion to get the best results from the exercise.
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Variations and Complementary Exercises
To further increase the intensity of your workout, you can add variations, complementary, or alternative exercises to the exercise One Arm Cable Curls. Here are some options to consider:
One Arm Cable High Curl
The One Arm Cable High Curl is a great alternative or complementary exercise to the One Arm Cable Curl. This exercise targets the same muscle groups as the One Arm Cable Curl but with a slightly different angle. The One Arm Cable High Curl is performed by standing with your feet shoulder-width apart and holding the cable handle with one hand. The cable should be attached to a high pulley, so that your arm is fully extended above your head. From this starting position, curl the cable towards your shoulder and then slowly return to the starting position. This exercise focuses more on the upper portion of the bicep muscle, making it an excellent addition to any bicep workout routine.
Overhead Cable Curls
Overhead Cable Curls are a great complementary or alternative exercise for One Arm Cable Curls. This exercise is performed by standing in front of a cable machine, with the pulley set at shoulder height. The cable should be attached to a single handle. To begin the exercise, hold the handle with both hands and extend your arms above your head. Then, slowly curl the handle towards your shoulders, squeezing your biceps at the top of the movement. Return to the starting position and repeat. This exercise will help to target the bicep muscles in a different way than One Arm Cable Curls and will help to increase overall strength and size.
Seated Alternating Dumbbell Hammer Curl
The Seated Alternating Dumbbell Hammer Curl is a great alternative or complementary exercise to the One Arm Cable Curls. This exercise works both arms at the same time and is a great way to engage the forearms and biceps. It is performed by sitting on a bench with a dumbbell in each hand, palms facing your body, and lifting the dumbbells up towards your shoulders. To increase intensity, you can incorporate pauses at the top of the movement. The Seated Alternating Dumbbell Hammer Curl helps to increase strength, size, and definition of the biceps while also challenging the grip and forearm muscles.
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Single Arm Cable Concentration Curl
The Single Arm Cable Concentration Curl is a variation of the classic One Arm Cable Curl exercise that works the same muscle groups but with greater emphasis on the bicep. It is done by placing one hand on a cable machine and curling the cable handle up towards the shoulder with a slow and controlled motion. This exercise isolates the bicep better than the traditional One Arm Cable Curl, making it an ideal complementary or alternative exercise for those looking to strengthen and build the biceps.
Stability Ball Dumbbell Concentration Curl
Stability Ball Dumbbell Concentration Curls are a great alternative or complementary exercise for One Arm Cable Curls. This exercise targets the same muscles as cable curls, but is done with a dumbbell and a stability ball. The stability ball provides an unstable surface which forces the exerciser to stabilize their core and shoulder muscles while performing the curls. This helps to strengthen and tone more muscles than just the biceps. The dumbbell concentration curl also isolates the bicep more than the cable curl, giving it an extra challenge.
Stability Ball Dumbbell Curl
Stability Ball Dumbbell Curls is a great complementary or alternative exercise for One Arm Cable Curls. This exercise requires the use of a stability ball, which adds an extra challenge by forcing the user to engage their core muscles and balance their body while performing the curl. This exercise also works the biceps from multiple angles, allowing for greater stimulation and development of the muscle group. It is also a great way to isolate each arm for focused muscle building.
Find More Arms Exercises Here
Opposing Complementary Exercises
To complete a comprehensive workout, consider including exercises that work opposing muscle groups. This will help prevent muscular imbalances and ensure the muscles are worked evenly. The following exercises complement the exercise One Arm Cable Curls by using opposing muscle groups:
EZ Bar Decline Close Grip Face Press
The EZ Bar Decline Close Grip Face Press is a great way to complement the exercise One Arm Cable Curls. This exercise targets the opposing muscle group of the biceps, the triceps. It is an effective way to build overall muscle mass in the upper arms. The decline angle of the barbell increases the intensity of this exercise, making it more challenging than other triceps exercises. Furthermore, the close grip face press engages more of the triceps than other exercises, helping to improve overall upper arm strength. In combination with One Arm Cable Curls, this exercise helps to build overall arm strength and size.
EZ Bar Lying Close Grip Triceps Extension Behind Head
The EZ Bar Lying Close Grip Triceps Extension Behind Head is a great way to supplement your One Arm Cable Curls exercise. This exercise targets the triceps muscles, the opposing muscle group to the biceps used in the cable curls. This exercise is performed by lying on a flat bench with an EZ bar held securely behind your head, and slowly extending your arms up until they are straight. This movement effectively works the triceps, allowing for increased strength and definition in the arms. The combination of the two exercises will help to build strength and tone in both the biceps and triceps muscle groups, leading to a well-rounded arm workout.
Barbell Reverse Grip Skullcrusher
The Barbell Reverse Grip Skullcrusher is an excellent exercise for working the triceps, and it is a great complement to the One Arm Cable Curls. By using the opposing muscle group, this exercise will help build strength and size in both the biceps and triceps. This exercise also helps to increase flexibility and range of motion in the elbow joint, as well as helping to prevent injuries. The Barbell Reverse Grip Skullcrusher is a great way to add variety to your workout routine and ensure that you are targeting all areas of your arms effectively.
Build Stronger Arms with One Arm Cable Curls
Looking to strengthen and tone your arms? Look no further than one arm cable curls. These exercises allow you to isolate your bicep muscles, making them work harder and creating a more effective workout. Plus, because you’re only using one arm at a time, you’ll also be improving your balance and coordination. Start with a weight that challenges you but isn’t too heavy, and focus on keeping your elbow steady throughout the movement to really feel the burn. Give one arm cable curls a try in your next arm workout and see the results for yourself!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Cable Exercises
