Cable One Arm Biceps Curl (Facing Away)
Intermediate
Also known as: Single-Arm Bayesian Cable Curl · Single-Arm Behind-the-Body Cable Curl
Expert Advice
Stepping too far forward can pull your shoulder excessively backward. Stand only far enough away to keep cable tension without forcing a deep shoulder stretch.
How-to-do Steps
- Attach a single handle to the lowest pulley on the cable station.
- Face away in a staggered stance, holding the handle with your palm forward.
- Start with your working arm nearly straight and upper arm slightly behind your torso.
- Curl the handle toward the side of your chest, keeping your upper arm behind you.
- Lower the handle slowly until your elbow is nearly straight again.
- Complete the prescribed reps on one arm, then switch sides and repeat.
Common Mistakes
- Torso rocks with each curlFix: reduce the load and keep your chest still.
- Wrist bends toward your forearmFix: keep your knuckles aligned with your forearm.
Coach Cues
Upper arm stays backKeep your chest stillLower with control
Short reminders to keep in mind during every set.
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Muscles Worked
Cable One Arm Biceps Curl (Facing Away) primarily targets the Biceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps90%
Secondary
Forearms10%
Equipment
Cable
Exercise Type
Strength
Why Level 3?
Intermediate
Staggered-stance, one-sided cable loading requires stability while holding the upper arm behind the torso.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Cable One Arm Biceps Curl (Facing Away) work?
Cable One Arm Biceps Curl (Facing Away) primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable One Arm Biceps Curl (Facing Away)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable One Arm Biceps Curl (Facing Away) suitable for beginners?
Cable One Arm Biceps Curl (Facing Away) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Cable One Arm Biceps Curl (Facing Away)?
Torso rocks with each curl: reduce the load and keep your chest still. Wrist bends toward your forearm: keep your knuckles aligned with your forearm.
