Overhead bicep curl with cable (one arm)

Exercise overview

Primary muscle group: Arms

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 15

Average per rep (lbs)*: 33

Description: Attach a stirrup (handle) to a shoulder-high cable pulley. Grasp the stirrup with one hand and step back until the cable is taut. Stand with your loaded side facing the pulley. Position your arm horizontally with your palm facing upward (supinated). Keeping your upper arm steady, exhale and curl the stirrup towards your shoulder by flexing your elbow. Hold the curl position for a count of two and squeeze your biceps. Inhale and slowly extend your elbow to return the stirrup to the starting position. Repeat for the prescribed number of repetitions, then switch arms and repeat the exercise.

Exercise ID: 00241

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Overhead bicep curl with cable (one arm)

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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