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Upper Arms · Cable
Cable One Arm Inner Biceps Curl
Cable One Arm Inner Biceps Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms and shoulders assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
- Shoulders · Deltoids
How to do Cable One Arm Inner Biceps Curl
- Stand with your feet shoulder-width apart, keeping your back straight, with your right side facing the machine, holding the handle with your right hand, arm extended at shoulder height parallel to the floor, palm facing up.
- Curl the handle towards your shoulder by bending your elbow, keeping your upper arm stationary and parallel to the floor.
- Slowly extend your arm back to the starting position with control.
- Repeat for the desired number of repetitions, then switch to your left hand.
Form tips
- Focus on squeezing your biceps at the top of the movement.
- Exhale as you curl the handle up and inhale as you extend it back.
- Keep your elbow at shoulder height and stationary throughout the exercise.
Cable One Arm Inner Biceps Curl alternatives
More biceps exercises
Cable One Arm Inner Biceps Curl FAQ
What muscles does Cable One Arm Inner Biceps Curl work?
Cable One Arm Inner Biceps Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms and shoulders work as secondary muscles.
What equipment do you need for Cable One Arm Inner Biceps Curl?
You need a cable.
How many sets and reps of Cable One Arm Inner Biceps Curl should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable One Arm Inner Biceps Curl good for beginners?
Yes. Cable One Arm Inner Biceps Curl is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Cable One Arm Inner Biceps Curl burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable One Arm Inner Biceps Curl?
Other exercises for the biceps include Barbell Single Arm Biceps Curl, Dumbbell One Arm Reverse Preacher Curl, Dumbbell One Arm Hammer Preacher Curl and Dumbbell Standing One Arm Concentration Curl.
For developers
Use Cable One Arm Inner Biceps Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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