How to do: Standing One-Arm Cable Curl

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Standing One-Arm Cable Curl — starting position — Start position

Standing One-Arm Cable Curl — finishing position — Finish position

Step-by-step instructions

1Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
2Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
3Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
4Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
5Repeat for the recommended amount of repetitions.
6Switch arms while performing this exercise.

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Photos & base instructions from the open-source Free Exercise DB (public domain).