Stand next to a cable machine with the pulley set at the lowest position. Grasp the handle with one hand, keeping your elbow close to your torso.
- With your palm facing up, curl the handle towards your shoulder.
- Pause briefly at the top of the movement.
- Lower the handle back to the starting position in a controlled manner.
Repeat for the desired number of repetitions before switching arms.
How to perform the Cable One Arm Biceps Curl (VERSION 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Cable One Arm Biceps Curl (VERSION 2) using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your forearms.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your forearms rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Cable One Arm Biceps Curl (VERSION 2)
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