One Arm Cable Curl

Muscle Groups Worked:

Bicep

How to Perform This Exericse:

1) Using a single arm grip on a pulley system set at the bottom level, start with your hand completely extended.

2) Keep your elbows locked into position at your sides.

3) Without swinging your back, or using your legs, pull the handle toward your shoulder until you cannot go any further.

4) Lower your arm back toward the starting position.

Notes: In order to isolate your biceps, keep your elbow locked at your sides and only move the forearm up and down.  Do not swing your back in order to gain momentum, this will not help you grow your biceps, lowering the weight and using good form with slower reps on the way down will achieve this just fine.  Keeping your legs bent is fine, but do not use them to help with the exercises, keep them firmly in the place where you begin.