I want Alternative Exercises For One Arm High Cable Curl Workouts

The one arm cable curl is of the best exercises that you can do to improve the strength of your biceps and also to build them. However as much as it is good at focusing on bicep muscles, there are a lot of alternative exercises that you can do in place of this amazing exercise.

In the next paragraphs, you will get a lot of exercises that you can do in place of the one arm cable curl. Whether you have access to gym machines or not, you will definitely get various exercises that you can do to grow the bicep muscles.

One Arm Cable Curl - One Arm High Cable

Interestingly, there are more one arm high cable curl variations that you can opt for. As such, you cannot starve your biceps muscles. You can do exercises such as standing one arm cable curl, reverse cable curl, and many others.

One Arm Cable Curl Alternative

The one arm cable curl is a strength exercise that works the biceps muscles. However, there are a lot of exercises that target the biceps. And you can do those exercises in place of the one arm cable curl exercise. Below are various exercises that you can do;

Reverse Cable Curl

This is one of the exercises that you can do in place of one arm cable curl. Some people call it a cable reverse curl. But the main thing is that it primarily targets the biceps. Besides that, it also works the forearm muscles. This is how you do the exercise;

  1. Stand in front of a pulley and grasp the bar with an overhand grip making sure that the hands are at shoulder-width apart.
  2. Raise the bar until it reaches your chest height. Pause in that position for a count.
  3. Lower the bar to the starting position.
  4. Repeat the moves as much as you can.

Besides this exercise, other exercises that you can do in place of one arm cable curl include standing cable curl, machine bicep curl, rope cable curl, incline barbell curl, and many others.

Standing One Arm Cable Curl

Doing one arm cable curl exercise while standing is good for working your biceps. However, even when seated you can still work your biceps. Interestingly, with this exercise, you don’t only work your biceps, but you also work your forearm muscles. And this exercise is good for strengthening your arm muscles.

It is also easy to do this exercise. You only need a cable curl machine. Beginners can also do this exercise. Following the steps below can help you to do this exercise in proper form.

  1. Stand in front of a cable curl machine and grasp a hand attachment with one hand and make sure that your hand is extended downward from a low pulley cable machine.
  2. Bend your elbow to curl the handle up to the shoulder point.
  3. Then pause for a moment in that position and then return your down to the starting position.
  4. Repeat to reach the number of targeted reps before switching to exercise the other side.

Straight Bar Cable Curl On Seated Row

This exercise primarily targets the biceps. And other muscles that get worked include the upper back muscles. It makes those muscles stronger. The exercise is beginner-friendly, and you do it while seated. This is how you do it.

  1. Start by putting a bench in between the two cable pulleys.
  2. Then make sure that the pulley is in the lower level. Attach the stirrup handles.
  3. Sit on the bench and grasp handles with an underhand grip, making sure that your arms are straight in front of you.
  4. Curl the handles up and keep your elbows fixed. Curl the handles up towards your chest or as far as you can.
  5. Return your arms and hands down to the starting position.
  6. Repeat the moves to meet the number of targeted reps and sets.

Barbell Curl

This is an isolation exercise that works the biceps. And it doesn’t end there, the barbell curl also works shoulders and forearms muscles to a lesser extent. The barbell curl is quite simpler and beginners can do the exercise as their introduction to weight lifting.

One Arm Cable Curl - Barbell Curl

Interestingly with this exercise, you can try various grip styles. But make sure that you avoid grip styles that trigger pain or make you feel uncomfortable. Doing the exercise correctly is also important. This is how you perform it.

  1. Load a barbell with the weight that you are comfortable with.
  2. Grasp the barbell at a shoulder-width grip with an underhand grip.
  3. Then stand up and keep your feet at shoulder-width apart.
  4. Keep your elbows locked closer to your body and raise the bar up to the chest position. Squeeze your biceps at the top of the movement for 2 seconds.
  5. Then slowly return the barbell down to the starting position.
  6. Repeat the moves as much as you can.

Hammer Curl

The hammer curl works quite a number of muscles around your arm. Primarily, the exercise targets the brachialis which is a muscle that is located under the biceps branchii. The muscles are good at aiding elbow flexion. Additionally, the hammer curl also works the forearm muscle which is known as the brachioradialis.

Besides developing the mentioned arm muscles, this exercise is also good at improving the length and the general size of the biceps. More so, the hammer curl is also good at increasing muscle endurance and building wrist stability. Additionally, it also works wonders for your grip. It makes your arms stronger thereby improving your grip ability. You can lift different things and loads easier with an improved grip and strong arms.

You will need a pair of dumbbells to do the exercise. This is how you do the hammer curl;

  1. While holding a pair of dumbbells, stand upright with your feet at hip-width apart. Make sure that your palms are facing your body or each other.
  2. Curl the dumbbells up towards your shoulders but make sure that they don’t touch them. Make sure that your biceps are stationary.
  3. Pause at the top of the movement and lower your weight to the starting point.
  4. Repeat the moves.

Preacher Curl

Like the hammer curl, the preacher curl exercise primarily works the lower part of the biceps. That’s working the brachialis muscle. This exercise improves muscle strength as well as muscle growth. Therefore, if you want to build bigger arms, this is one of the exercises that you should be doing.

  1. Start by setting up your preacher bench. Make sure that the barbell is properly placed on the preacher bench barbell holder.
  2. Then sit on the preacher bench and make sure that your arms are resting on the arm padding with the torso against the bench padding.
  3. Grasp the barbell with an underhand grip and make sure that your hands are at shoulder-width apart.
  4. Then raise the bar up to your shoulder height. Pause in the top of the movement and squeeze your biceps.
  5. Lower the bar until your arms are almost straight in front of you.
  6. Repeat the moves as much as you can.

Concentration Curl

To develop your arms, curl exercises are good and must be on your bucket list of bicep exercises. The concentration curl is one of the exercises that you can do to build the bicep strength as well as muscles. You can always try the cable concentration as a variation. This is how you do the exercise;

  1. While holding a dumbbell with one hand, sit down on a flat bench and plant your feet on the floor. Make sure that your knees are bent at 90 degrees with feet spread apart more than shoulder-width apart.
  2. Place the upper arm part against your inner thigh. Note that if you are holding the dumbbell with your right hand, the upper arm must also rest on the right thigh.
  3. Make sure that the arm is fully extended towards the floor.
  4. Then curl the dumbbell up to shoulder height. Squeeze your biceps and count up to two.
  5. Return your arm to the starting position.
  6. Repeat the moves to meet the number of your targeted reps.

One Arm High Cable Curl

This is an isolation exercise that is good at strengthening arm muscles particularly the biceps. The exercise is beginner-friendly. Doing the exercise in the right form makes it easier to build bigger arms. Follow the steps below to do the one arm high cable curl exercise.

One Arm Cable Curl - One Arm High Cable Curl

Begin by standing sideways next to a high pulley machine. Extend your arm out at about shoulder height and gripping the handle with one of your hands.

  1. Stand upright next to the high pulley machine and extend your arm to grasp the handle with an underhand grip. Make sure that you are standing sideways to the machine.
  2. Then curl the handle up towards your head. Pause for a second in that position.
  3. Lower your hand to the starting position.
  4. Repeat the moves.

Final Thoughts

The one arm cable curl exercise is also known as the one arm high cable curl. As discussed above, this is one exercise that can make your arms bigger. It is ideal for growing biceps. However, if for some reason you cannot do this exercise, there are a lot of alternative exercises that you can do.

The exercises that are listed above are good at working your biceps. Some good biceps exercises include hammer curl, concentration curl, preacher curl, barbell curl, and many others.

There are also one arm cable curl variations that you can include to your list of biceps exercises. These include reverse cable curl, standing one arm cable curl, standing cable curl, and more.

Which exercises listed above have you tried to work your biceps? Share your experience.

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