Single Arm Horizontal Cable Isolation Curl

Single Arm Horizontal Cable Isolation Curl Basics

Primary Muscles Worked: Biceps

Synergist Muscles: Forearms

Mechanics: Isolation

Equipment: Bench, Cable Tower, and Single Arm Hand Attachment

How To Perform Single Arm Horizontal Cable Isolation Curls

• Place the bench one to two feet away from an adjustable cable tower.
• Attach the hand attachment to the cable tower hook and change the height so that it is level with the bench.
• Grab the hand attachment of the cable tower with an overhand grip with one of your hands.
• Kneel beside the bench so that you face the cable tower.
• Place your elbow on the middle of the bench and position your body so that your shoulder, elbow, and wrist form a straight line.
• Curl the weight toward your body by bending at your elbow until you are one to two inches away from your shoulder.
• Hold this position for a brief moment while you continue to contract your bicep.
• Relax your bicep and allow your arm to return to full extension.
• Complete your desired number of curls on one side and then repeat that same number with your other arm.

Single Arm Horizontal Cable Isolation Curl Tips

• You should start with your non-dominant or weaker arm first when performing these single arm horizontal curls so that you train both arms evenly.

Single Arm Horizontal Cable Isolation Cable Curl and Sports Application

This particular exercise doesn't have a true related sports movement; however, it does have its place in athlete training. The exercise is great when used to put tension on the bicep and induce muscular hypertrophy and growth of the bicep. This can help you overcome training plateaus of your bicep that you might encounter when training.