One-Arm Cable Curl.

Make every rep count.

1. 01

   Clip a single-handle to a low pulley and choose a weight you can control without swinging.

2. 02

   Stand tall facing the machine, grab the handle with an underhand (supinated) grip, and keep a small bend in your knees.

3. 03

   Pin your elbow to your side and keep your shoulder down and back—no leaning or twisting.

4. 04

   Curl the handle up by bending only at the elbow until your forearm is near your biceps.

5. 05

   Pause and squeeze your biceps at the top.

6. 06

   Lower slowly back to full elbow extension, keeping tension on the cable the whole time.

7. 07

   Complete all reps, then switch arms.