A single-arm cable curl performed facing away from a low pulley so the arm is pulled behind the body. Loads the biceps hard in the stretched position.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Stand facing away from a low pulley in a staggered stance, holding a single handle so the working arm is extended slightly behind the torso.
Keep the upper arm angled back and still.
Curl the handle forward and up toward the shoulder.
Squeeze at the top.
Lower slowly until the arm is straight and behind you, then switch sides.
Breathing: Exhale as you curl, inhale as you lower.
Elbow stays back
Feel the stretch
Don't lean forward to cheat
Letting the elbow swing forward
Leaning the torso to move the weight
Going too heavy for the stretched start
Start light to get used to the stretched position at the front of the shoulder.