High Cable Single Arm Bicep Curl
The high cable single arm bicep curl is a great exercise for isolating the biceps and building muscle. It is also a very versatile exercise that can be done at home or in the gym.
How to do it:
Stand sideways to a high pulley machine and grab the handle with one hand, keeping your elbow close to your body. Curl the weight up towards your shoulder, keeping your wrist straight. Hold for a second and then lower the weight back down to the starting position. Repeat on the other side.
Benefits:
This is a great exercise for isolating the biceps and building muscle.
Muscles worked:
Biceps brachii
One Arm Cable Curl
The one-arm cable curl is a great exercise for isolating the biceps and building muscle. It is also a very versatile exercise that can be done at home or in the gym.
How to do it:
Stand in the middle of a cable machine with the handles at shoulder height. Grab the handle with one hand and keep your elbow tucked in close to your body. Curl the weight up towards your shoulder, keeping your wrist straight. Hold for a second and then lower the weight back down to the starting position. Repeat on the other side.
Benefits:
This is another great exercise for isolating the biceps and building muscle.
Muscles worked:
Biceps brachii
Lying Cable Curl
The lying cable curl is a great exercise for isolating the biceps and building muscle. It is a good way to target the long head of the biceps, which is the muscle that lies on the outside of the upper arm.
How to do it:
Lie on a flat bench with your feet flat on the floor. Grab the handles of a cable machine with your hands together. Keep your elbows close to your sides and curl the weight up towards your chest. Hold for a second and then lower the weight back down to the starting position.
Benefits:
This is a great exercise for focusing on the brachialis muscle, which is located deep within the biceps.
Muscles worked:
Biceps brachii, Brachialis
Overhead Cable Curl
The overhead cable curl is a great exercise for isolating the biceps and building muscle. It is also a good way to target the long head of the biceps, which is the muscle that lies on the outside of the upper arm.
How to do it:
Stand in the middle of a cable machine with the handles overhead. Grab the handle with one hand and keep your elbow close to your head. Curl the weight down towards your shoulder, keeping your wrist straight. Hold for a second and then raise the weight back up to the starting position. Repeat on the other side.
Benefits:
This is a great exercise for working the long head of the biceps, which is located on the outside of the upper arm.
Muscles worked:
Biceps brachii
Single Arm Cable Preacher Curl
The single-arm cable preacher curl is a great exercise for isolating the biceps and building muscle. It is a unilateral exercise, which means that it works one arm at a time. This can help to improve muscle balance and coordination.
How to do it:
Sit on a preacher curl bench with your arm resting on the pad. Grab the handle of a cable machine with one hand and keep your elbow close to your body. Curl the weight up towards your shoulder, keeping your wrist straight. Hold for a second and then lower the weight back down to the starting position. Repeat on the other side.
Benefits:
This is a great exercise for isolating the biceps and building muscle.
Muscles worked:
Biceps brachii
Cable Concentration Curl
The cable concentration curl is an excellent exercise for isolating the biceps brachii muscle and building muscle mass. It’s a versatile exercise that can be performed at home or in the gym. How to do it:
How to do it:
Sit on a bench with your feet flat on the floor. Lean back slightly and rest your elbow on your inner thigh. Grab the handle of a cable machine with one hand and keep your elbow close to your body. Curl the weight up towards your chest, keeping your wrist straight. Hold for a second and then lower the weight back down to the starting position. Repeat on the other side.
Benefits:
This is a great exercise for building peak biceps.
Muscles worked:
Biceps brachii
Cable Rope Hammer Curl
The cable rope hammer curl is a great exercise for isolating the biceps and building muscle. It is also a good way to work the forearms and brachialis muscles.
How to do it:
Stand in the middle of a cable machine with the handles at shoulder height. Grab the ends of a cable rope with your hands together and turn your palms in towards each other. Keep your elbows close to your sides and curl the weight up towards your shoulders, keeping your wrists straight. Hold for a second and then lower the weight back down to the starting position.
Benefits:
This is a great exercise for working the brachialis muscle, which is located deep within the biceps.
Muscles worked:
Biceps brachii, Brachialis
