Male

Cable one arm inner biceps curl

Muscles involved

To master the cable one arm inner biceps curl, you don't need to stack all the weights on the machine right away. The secret to progressing with this pulley exercise is prioritizing steady cable control over heavy loads. Start with a lighter setting that lets you pull toward your face while feeling a clear contraction in your biceps, brachialis, and forearms. As you build strength, gradually increase the resistance, but always make sure your elbow stays stable and your posture remains solid. Following this careful progression keeps continuous tension on your arms while preventing momentum or cheating during every repetition.

How to do it

1. Stand sideways to a pulley and grip the handle with the closer hand. 2. Keep your feet apart and back straight, with the other arm on your waist. 3. Pull the cable towards your face by bending your elbow. 4. Slowly lower your arm to the starting position and repeat with the other arm.

Equipment required

Máquina

Polea

Muscles worked

Tips

- Keep the non-working arm on your waist to aid stability. - Focus on contracting your biceps as you pull the cable towards your face. - Avoid swinging your body or using momentum; the movement should be controlled.