How to perform the Overhead Cable Curl (Single Arm)
- 1Set the cable to the highest setting and attach a single handle, then stand sideways to the machine and grab the handle with the hand farthest from the stack. Step out until your working arm is raised to about shoulder height or slightly above, palm facing up, with your body tall, chest up, and abs tight.
- 2Keeping your elbow mostly still, smoothly curl your hand in toward your head, squeezing your biceps at the top while breathing out. Lower the handle back to the starting position under control as you breathe in, feeling a stretch in your biceps without letting your shoulder roll forward or your back arch.
Coach tips
- Use a weight that lets you move slowly—about one second up and two to three seconds down—without your elbow drifting forward or your body twisting.
- Keep your wrist straight and your palm facing up so your biceps do the work instead of your forearm taking over.
- If you feel your lower back arching, step a bit closer to the machine, tighten your abs, and slightly bend your knees for better support.
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