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Biceps Workout (6) – Standing One Arm Cable Bicep Curl

March 25th, 2012 · 5 Comments ·

I normally do dumbbell bicep curl.  For variation, I will also do cable one arm bicep curl.  Instead of pulling the v bar or short bar using pulley, I prefer single arm at a time.  Doing this method helps ensure correct form.


  1. Grab a single handle next to a low pulley machine.  Stand at the side of the weight stack at shoulder width apart.  Make sure your feet planted firmly on the ground.  Bend your knees slightly.  In other words, do not lock your knees.
  2. Elbows and palms should face forward (facing the sky).  Use the other hand (your non lifting arm) to grab your waist to keep you in balance.
  3. Slowly curl the single handle upwards (in an arc-like motion) while keeping the upper arm stationary.  Your forearm is the only one moving towards your bicep.
  4. Hold the contraction as you squeeze your bicep.
  5. Lower the single handle back down until your arm is almost fully extended.
  6. Switch arm.
  7. Do 8 to 12 repetitions for 1 set, 3 sets for each hand.





  • For advanced user, you can try doing it on a bosu because it requires you to use your core muscles.
  • Start with your weakest arm.
  • Do not lean back  while you are curling the weight up.
  • If you are lifting heavy weight, you can put a leg forward for stability.




Category: Biceps

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5 responses so far ↓
  • adam narzuan // Mar 26, 2012 at 9:22 AM

    i have a dream to have a nice body.. but i think the first step is, i must build up my weight first..Nice info on this blog

  • Tom Parker // Mar 26, 2012 at 6:01 PM

    Great post Mun. I usually do bicep curls as part of my back workout. Have you ever tried bicep centurions? For your last exercise you select a very light weight and attempt 100 curls. Absolute killer.

  • Mun // Mar 26, 2012 at 6:20 PM

    Thanks Tom. Bicep centurions? Something new to me.

  • MA // Mar 28, 2012 at 4:32 AM

    By the way, who is the model in the top photo? She is stunning!

  • Pac // Jul 16, 2012 at 11:11 PM

    Hey Mun, great post. But there is no tip about breathing pattern. Am I suppose to breathe out during contraction of biceps or relaxation.\ ?

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