Exercise Daily – If you’re looking for a challenging and unique way to work your biceps, look no further than the one-arm high cable curl. This exercise is a great way to add size and definition to your arms, and it’s also one of the best exercises for targeting the brachialis muscle.
This blog post will discuss how to do one-arm high cable curls, the benefits of this exercise, and some alternatives you can try. Let’s get started!
How to Do One Arm High Cable Curl
So you want to know how to do one arm-high cable curl, huh? Well, you’ve come to the right place. This exercise is a great way to work your biceps and get that coveted pump. Here’s how to do it:
The one-arm high cable curl is a relatively simple exercise to perform. First, adjust the pulley on a cable machine to be at shoulder height. Then, grab the handle with your palm facing up and stand with your feet shoulder-width apart.
Step forward with your working arm, so there is tension on the cable, and then curl the weight up to your shoulder. Pause at the top of the curl and slowly lower the weight back to the starting position. Repeat for 12-15 reps before switching sides.
Benefits of One-Arm High Cable Curl:
The following are seven benefits of doing one-arm high cable curls:
1. Increased Strength:
One advantage of doing one-arm high cable curls is that you can increase the strength of your arm. This is because you can use more weight when doing this exercise than you would if you were using just your other arm.
2. Improved Muscle Definition:
One-arm high cable curls are a great way to improve muscle definition, as they isolate the biceps muscles and allow you to focus on the movement. This results in a more defined look for your arms but if you do the same muscle regularly maybe it will not good for you.
4. Greater Strength and Endurance:
By doing one-arm high cable curls, you will build strength and endurance in your biceps muscles. This will help you perform other arm exercises with greater intensity and achieve better results.
5. Increased Muscle Mass:
One-arm high cable curls are an effective way to increase muscle mass in your biceps muscles. This means that you will be able to sculpt your arms into a more muscular shape.
6. Improved Posture:
One-arm high cable curls can help improve your posture, as they work your upper back and shoulders as well as your biceps muscles. This can help prevent slouching and improve your overall appearance.
7. Stronger Biceps:
One-arm high cable curls also help you build bigger and stronger biceps. This is because the exercise works your biceps through a full range of motion, which helps to increase muscle size and strength.
8. Improved Range of Motion:
Another benefit of doing one-arm high cable curls is improving your range of motion. This is because when you do this exercise, you are working all of the muscles in your arm, including those used for flexibility. As a result, you will have a more excellent range of motion in your arms after doing this abdominal exercise regularly.
9. Safe and Easy to Perform:
This exercise is safe and easy to perform, making it a good choice for beginners or those who are new to weightlifting.
10. Can be Performed at Home:
This exercise can be performed at home with minimal equipment required, making it convenient for people who do not have access to a gym or fitness center.
One Arm High Cable Curl Alternatives
There are many different ways to curl your arm, using cables or not. Here are five alternatives, with subheadings and paragraphs detailing each one.
1. Seated Alternating Dumbbell Curl
This is an excellent exercise if you’re seated and need a good arm workout. Sit with a weight in each hand, palms facing forward, and arms extended straight.
From here, slowly lift one weight to the front of your shoulder while keeping your back firmly against the bench, elbow, and shoulder stationery.
Lower the weight to the starting position, then lift the other significance to the front of your shoulder. This is one repetition. Keep your core engaged, so you don’t rock back on the bench.
2. Standing Resistance Band Hammer Curl
This is an excellent exercise if you’re looking for an added challenge. Wrap a resistance band around a sturdy post and hold it with your left hand, so the band is parallel to the floor.
With your right hand, curl the band up towards your shoulder, then slowly lower it back down. Keep your shoulders down and avoid letting them hunch forward as you curl the band. Make sure to engage your core throughout the entire exercise.
3. Seated Incline Dumbbell Curl
If you want to add a bit of variation to your seated curls, try doing them while sitting at an incline bench. This will put more emphasis on your bicep muscles. Sit with a weight in each hand, palms facing forward, and arms extended straight up towards the ceiling.
From here, slowly lift one weight to the front of your shoulder while keeping your back firmly against the bench, elbow, and shoulder stationery. Lower the weight back to the starting position, then lift the other weight to the front of your shoulder. This is one repetition.
4. Standing Resistance Band Hammer Curl With Twist
This significant variation on the hammer curl adds a bit of extra challenge and dynamism. Wrap a resistance band around a sturdy post and hold it with your left hand, so the band is parallel to the floor.
With your right hand, curl the band up towards your shoulder, then slowly lower it back down as you twist your torso slightly to the right. Keep your shoulders down and avoid letting them hunch forward as you curl the band. Make sure to engage your core throughout the entire exercise. Repeat on the opposite side.
5. Spiderman Curl
This fun variation on standard arm curls adds an extra challenge by working your abs simultaneously. Start in the plank position with palms flat on the floor, legs extended behind you, and core engaged (if needed, place knees on the floor instead of extending legs).
From here, curl one weight towards your shoulder while keeping your hips stable (don’t let them sag or drop). Lower weight back to starting position, then repeat on the other side you can see full spiderman curl guide. Remember to keep your abs engaged throughout the entire exercise.
Q: How many one-arm high cable curls should I do?
A: The number of one-arm high cable curls you do will depend on your fitness level and goals. Start with two sets of eight to 12 repetitions if you’re a beginner. If you’re more advanced, try three or four sets of 12 to 15 repetitions.
Q: What mistakes do people make when doing one-arm high cable curls?
A: The most common mistakes people make when doing one-arm high cable curls are not using enough weight, not keeping their core engaged, and not keeping their shoulders down. Make sure to use a weight that challenges you and focus on engaging your abs and keeping your shoulders down throughout the exercise.
Q: Can you give me some tips for doing a one-arm cable curl correctly?
A: Here are some tips for correctly performing a one-arm cable curl:
- Start by attaching a single handle to the low pulley of a cable machine.
- Stand with your feet shoulder-width apart, and take a staggered stance with your weight primarily on your front leg.
- Keeping your elbow close to your side, curl the handle up towards your shoulder, maintaining control of the weight throughout the entire range of motion.
- Pause at the top of the rep for one count, then slowly lower the weight to start position.
- Complete all prescribed reps on one side before moving on to the other side.
Q: What muscles do one arm-high cable curls work?
A: One arm high cable curls work the biceps, triceps, and forearm muscles. They also help to strengthen the muscles in your back and shoulders.
Q: What is the best one-arm high cable curl grip?
The best one-arm high cable curl grip will depend on your goals and fitness level. If you’re a beginner, start with an overhand grip. If you’re more advanced, try an underhand grip.
Final Words for One Arm High Cable Curl:
That’s all there is to it! You now know how to do a One Arm High Cable Curl and some of the benefits that this move can offer. As always, ensure you are using good form and progressing slowly when adding weight or increasing repetitions.
If you don’t have access to a cable machine, plenty of other exercises can provide similar results. Try one of these alternatives next time you want to give your biceps an extra challenge.