Exercise guide
Cable One Arm Neutral Grip Biceps Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This unilateral isolation exercise targets the biceps brachii, brachialis, and brachioradialis, using constant cable tension to maximize muscle fiber recruitment throughout the entire range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach a D-handle to the low pulley of a cable machine.
- Stand facing the machine and grasp the handle with a neutral grip (palm facing your midline, thumb pointing up).
- Step back slightly so there is tension on the cable even when your arm is fully extended.
- Stand with a staggered stance for better balance, keeping your chest up and shoulders retracted.
How to do it
- Exhale as you curl the handle toward your shoulder by flexing only at the elbow, keeping your upper arm pinned to your side.
- Maintain the neutral grip throughout the movement to emphasize the brachialis and forearm muscles.
- Squeeze the bicep hard at the top of the contraction for a one-second pause.
- Inhale as you slowly lower the weight back to the starting position using a controlled 3-second eccentric tempo.
Form checklist
- Keep the elbow stationary and tucked against your ribs to prevent shoulder involvement.
- Avoid leaning back or using body momentum to swing the weight up.
- Ensure the wrist remains straight and neutral, not curling toward the forearm.
- Fully extend the arm at the bottom of each rep to ensure a full range of motion.
Pro tips
- Focus on 'crushing' the handle with your grip to increase neural drive and forearm activation.
- Slightly step away from the cable column to increase the tension at the very bottom of the movement where the muscle is most stretched.
Make it harder
- Incorporate a 3-second isometric hold at the 90-degree midpoint of each repetition.
- Perform '1.5 reps' by completing a full curl, lowering halfway, curling back to the top, and then lowering all the way down.
Frequently asked
- What muscles does the cable one arm neutral grip biceps curl work?
- The cable one arm neutral grip biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable one arm neutral grip biceps curl?
- The cable one arm neutral grip biceps curl uses cable.
- Is the cable one arm neutral grip biceps curl good for beginners?
- Yes. The cable one arm neutral grip biceps curl is a beginner-friendly movement and a strong foundation to build on.