High Cable Curl (Unilateral)
The cable one-arm inner biceps curl is an isolation exercise that targets the biceps, particularly the short (inner) head, using a cable for constant resistance. It's ideal for those looking to develop the peak of their biceps and correct muscular imbalances between arms. The consistent tension from the cable optimizes muscle stimulation.
Primary Equipment
Dual cable pulley machine
Dual cable pulley machine
Key Benefits
- Effective isolation of the short head of the biceps, contributing to muscle 'peak'.
- Constant cable resistance throughout the entire movement, maximizing time under tension.
- Helps correct strength and size imbalances between arms.
- Improves mind-muscle connection due to unilateral focus.
Instructions
- Keep your torso upright
- Keep your elbow aligned with your shoulder during the movement
- Fully flex your elbow
- Return to the starting position in a controlled manner
Tips
- Avoid letting your shoulder rise
- Do not flex your torso laterally
- Avoid using momentum or sudden movements
Restrictions
Avoid this exercise if you experience acute elbow or shoulder pain. Individuals with pre-existing biceps or wrist injuries should consult a professional before performing. Those new to isolation exercises should start with very light loads to master the form.
Common Mistakes to Avoid
- Using excessive weight, compensating with the torso and shoulder.
- Not fully extending the arm in the eccentric phase, limiting biceps stretch.
- Moving the elbow back and forth, losing isolation.
Frequently Asked Questions
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What muscles does the cable one-arm inner biceps curl work?
Primarily the short (inner) head of the biceps brachii, with some assistance from the brachialis.
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Should I use a supinated (palm up) or neutral grip?
For targeting the short head of the biceps, a supinated grip is most effective.
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How is this different from a regular biceps curl?
The high cable provides constant resistance and an angle that emphasizes the short head of the biceps more, plus it's unilateral for asymmetry correction.
Target Muscle
Primary
