How to do a cable one arm curl

Setup:

1. Cable Position: Set a cable pulley to its lowest position. Attach a single handle.
2. Stand Position: Stand sideways to the cable machine with your feet shoulder-width apart for stability.
3. Grip: With your arm relaxed at your side, grasp the handle with an underhand grip (palm facing up).
4. Slight Lean: You can lean very slightly away from the machine to put natural tension on the cable.

The Lift:

1. Initiate the Curl: Keeping your upper arm and elbow tucked next to your body, curl the handle upwards towards your shoulder.
2. Squeeze at the Top: Contract your bicep hard at the top of the movement.
3. Controlled Descent: Slowly lower the handle back to the starting position, resisting the weight's pull.
4. Repeat: Perform the desired number of repetitions, then switch arms.

Tips:

• Isolate the Bicep: Focus on keeping your upper arm stationary, using only your bicep to curl the weight.
• Full range of motion: Extend your arm fully at the bottom of each rep for a complete stretch.
• Mind-muscle connection: Concentrate on squeezing your bicep throughout the movement.