One-arm bicep curls on the Cable Pulley

What makes this exercise particularly effective?

With one-arm cable curls, you can specifically isolate one side, which helps to balance out imbalances between the arms.

The cable pulley provides continuous tension: Unlike dumbbells or free weights, where resistance can decrease at the top or bottom, the muscle remains under load throughout the entire range of motion.

In addition, the cable pulley allows for a variable pulling angle – for example, you can hold the handle slightly offset to target different parts of the biceps or to engage supporting muscles such as the forearm and brachialis more effectively.

What effect does the exercise achieve?

• Targeted biceps development: You train both the long and short heads of the biceps, depending on arm angle and grip choice. Full contraction at the top and stretching at the bottom are important for hypertrophy.

• Stronger control and technique: Working with the cable machine limits swinging motion compared to free weights, promoting a clean technique and better focus on the movement.

• Increased stability requirement: The core must stabilize, especially when one side is working, to avoid compensatory movements – this also strengthens deep core muscles.

• Better sense of muscular pump & mind-muscle connection: Constant resistance and the ability to control every part of the repetition make this exercise ideal for experiencing intense tension and precise control.

• Gentle on joints: Cable machines are often more joint-friendly, as the load is uniform and abrupt changes in weight or momentum are minimized.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though the exercise "one-arm bicep curls on the cable machine" is not part of the classic Big 5, it can be a useful addition:

• It helps support pushing movements (such as bench press or shoulder press), as stronger biceps also contribute to pulling movements and maintaining stable posture.

• This exercise improves balance between the left and right arms, helping to prevent back pain, postural issues, or asymmetric strain.

• One-arm bicep curls on the cable machine serve as a supportive exercise: perfect for complementing the basic exercises, preventing training plateaus, and enhancing both aesthetics and functional strength in the arms.