If you are looking to grow your biceps, the one-arm high cable curl is an exercise you can try. The one-arm high cable curl is a variation of the high cable curl exercise.
It involves pulling weights on a high pulley machine. It allows you to work the inner head of your biceps, allowing you to build broader and thicker muscles.
The one-arm variation of the high cable curl workout is good for building larger and more muscular biceps than the two-arm variation because it allows you to use more weight.
It is also known as a one-arm overhead cable curl.
Targeted muscles: Brachialis, brachii, forearm, deltoids, and the core.
Requirements: High cable pulley machine.
Difficulty level: Intermediate
Steps:
- Grab a handle on the high cable pulley machine with one hand.
- Step backward until the cable is stretched out.
- Pull the cable slowly towards your head, keeping your upper arm horizontal. When you start feeling tension in your biceps, hold and count for about 3 seconds or more.
- Return to the starting position and repeat the rep as many times as possible.
MUSCLES WORKED BY ONE-HAND HIGH CABLE CURL
The one-arm high cable curl works the brachii, brachialis, forearm, and deltoids. It also works the core because you will have to stabilize your upper body as you perform the movement.
BENEFITS OF ONE-HAND HIGH CABLE CURL
BICEPS ACTIVATION
One-arm high cable curl exercise strengthens biceps. Activated biceps will allow you to lift your arm upwards, fold them across your chest abdomen, and open them to the side.
Also, biceps muscles allow for bending and rotation of the forearm.
STRONGER BICEPS
Having strong biceps will allow you to lift heavy objects, push them away, or pull them towards your head.
BIGGER BICEPS
The workout will grow your biceps – giving you the physical appearance you need to boast to your friends.
ALTERNATIVES TO ONE-HAND HIGH CABLE CURL
ONE-ARM DUMBBELL CURLS
The one-arm dumbbell curls are a perfect alternative for the one-arm high cable curl exercise because it has an outstanding record in building large biceps. Like the one-arm high cable curl, the one-arm dumbbell curls allow you to curl your arms towards your body. This will cause tension in your biceps and will enable them to grow.
LYING CABLE CURLS
The lying cable curls offer variety to the cable curl exercises and are a perfect alternative to the one-arm high cable curls. It is also responsible for bicep growth because it has an intense peak concentration.
ONE-ARM RESISTANCE BAND CURLS
The resistance band workout applies a similar technique to the pulley cable exercise. This makes it a perfect alternative for the high cable curl exercise.
Since it employs the same approach in the execution of the activity, it will also grow the biceps and strengthen your core muscles.
ALTERNATE CURLS
The alternating curls are a perfect alternative for the one-arm high cable curl because they train each arm separately.
Its advantage over the one-arm high cable curl is that it allows you to train your body symmetrically. The workout is suitable for your upper body and core muscles.
MISTAKES TO AVOID WHEN PERFORMING ONE-HAND HIGH CABLE CURL
CURLING AT A HIGHER SPEED
Performing the cable curl too quickly will cheat you out of the exercise’s benefits. Perform the activity at a controlled pace, taking about 2-3 seconds to complete one rep.
Remember to hold the curl for a second or two when your biceps are fully tensed.
DON’T LET THE WEIGHTS COME TO REST
Make sure you maintain tension with the cable throughout the exercise. Lowering the weights down to their resting position will reduce the effort exerted on your biceps and prevent you from muscle gain. Keep the weights partially suspended to maintain tension and ensure muscle gain.
AVOID TOO MUCH WEIGHT
Pulling too much weight will interfere with the rhythm of the workout. You will not be able to control the speed of the exercise, meaning you will not perform it correctly. Use appropriate weight to ensure you can control the speed of the workout and maintain tension in your biceps.
INAPPROPRIATE BODY MOTION
Keeping your body motion in check is the key to performing the one-arm high cable curl correctly. It would help if you used slow and controlled movements when curling. Use an appropriate weight to avoid swaying your hips and body and jerking your shoulders.
INCOMPLETE ELBOW MOTION RANGE
Incomplete elbow motion range occurs when you don’t take advantage of your elbow’s entire range of movement. IT will fail to work the whole bicep and cheat you of the exercise’s benefits.
POTENTIAL RISKS
ROTATOR CUFF INJURIES
If you perform the one-arm high cable curl incorrectly, you will be risking a rotator cuff injury.
Rotator cuff injury occurs when the tissues connect the muscles to the bone tear around the shoulder. It can be a costly injury to treat and may require surgery.
POOR POSTURE
Inappropriate execution of the exercise can result in poor posture. Assuming a poor posture can lead you to lean your shoulders forward, which will, in turn, strain your muscles.
ELBOW PAIN
Elbow pain can occur if you are not keeping your wrist in a neutral position when curling, using weights too heavy for you, gripping the handle too hard, and over depending on one form of bicep curl.
CONCLUSION
The one-arm high cable curl is an appropriate exercise for your shoulders, biceps, and core. It is a good exercise for those seeking to increase their upper arm muscles. It is also a good workout for bodybuilders.
If you approach the exercise correctly, it will impact the intended muscles. If you perform the exercise while considering its safety tips, you will avoid injuries. It is an easy exercise to do.
If you are not comfortable with the workout, you can try one of the alternatives.
Because of its simplicity, the exercise is suitable for beginners and intermediate trainers. If you fall in this category, give this exercise a try.
All the best!
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