Cable Single-Arm Bicep Curl Version III

Cable Unilateral Bicep Curl Instructions

Positioning:

1. Attach the Handle: Set a handle on the low pulley of the cable machine. Adjust the weight to a manageable level.
2. Stand Properly: Stand facing away from the cable machine, ensuring the pulley is at ankle level.
3. Grab the Handle: Use your right hand to grab the handle. Keep your left arm relaxed at your side.

Movement:

1. Initial Position: Stand upright with your feet shoulder-width apart. Allow your right arm to hang down by your side with a slight bend in your elbow.
2. Curl the Cable: Slowly curl the handle upward towards your shoulder, keeping your elbow close to your body. Maintain a controlled motion without swinging your arm.
3. Squeeze at the Top: When the handle reaches shoulder height, pause for a moment and squeeze your bicep for better engagement.
4. Lower the Weight: Gradually lower the handle back to the starting position, ensuring you maintain tension in your bicep throughout the movement.
5. Repeat: Perform 10-15 repetitions on one arm, then switch to the left arm and repeat the exercise.

Tips:

- Keep your core engaged to support your posture.
- Avoid using momentum; focus on controlled movement to maximize muscle engagement.
- Breathe out as you curl the weight up and inhale as you lower it down.