Standing One-Arm Cable Curl

in Biceps Exercise

Main Muscle Worked: Biceps

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Standing One-Arm Cable Curl - Exercise Guide

Step 1

Attach a single handle to a low pulley machine.

Step 2

Stand in front of the machine and let your arm holding the handle hang on your side. Make sure that your arm is supporting the weight. Keep your elbows in and your palm should be facing forward.

Step 3

Have your non-lifting arm hold on to your waist. Keep your uppers arms stationary and only your lifting forearm should move all throughout this exercise. This is your starting position.

Step 4

Slowly curl the handle up. Continue until your biceps is fully contracted and the handle is at shoulder level. Exhale as you do this.

Step 5

Pause for a moment and squeeze your biceps.

Step 6

Slowly lower down the handle until you’re back to your starting position. Inhale as you do this.

Step 7

Complete your repetitions then switch arms and repeat the steps.

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