Overhead bicep curl with cable (one arm)
| Primary muscle group: | Arms |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
15kg
Avg. weight
33lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Attach a stirrup (handle) to a shoulder-high cable pulley.
- 2Grasp the stirrup with one hand and step back until the cable is taut. Stand with your loaded side facing the pulley.
- 3Position your arm horizontally with your palm facing upward (supinated).
- 4Keeping your upper arm steady, exhale and curl the stirrup towards your shoulder by flexing your elbow.
- 5Hold the curl position for a count of two and squeeze your biceps.
- 6Inhale and slowly extend your elbow to return the stirrup to the starting position.
- 7Repeat for the prescribed number of repetitions, then switch arms and repeat the exercise.
Tips & Tricks
Correct Stance: Position yourself with a stable, staggered stance. This ensures better balance and allows a stronger, more controlled movement.
Mind-Muscle Connection: Focus on engaging your bicep throughout the entire movement. Visualization can help-imagine your bicep contracting and extending with each rep.
Elbow Position: Keep your elbow stationary and avoid letting it drop. The higher your elbow, the more tension you'll keep on your bicep.
Controlled Movements: Avoid using momentum. Perform the exercise with controlled, slow movements both on the curl and the release to maximize muscle engagement and reduce the risk of injury.
Full Range of Motion: Extend your arm fully during the lowering phase and curl to the maximum contraction point to ensure a complete range of motion, which is crucial for effective muscle development.
Breathing: Exhale while curling the weight up and inhale while returning to the starting position. Proper breathing helps maintain rhythm and improves performance.
Avoid Overextending: Don’t hyperextend your elbow at the end of the lowering phase. Keep a slight bend to maintain tension on the bicep and protect your joints.
Proper Weight Selection: Choose a weight that's challenging but allows you to maintain form. Start with lighter weights and gradually increase as your strength improves.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
