Standing Single Arm Biceps Curl on Cable Cross Machine

Starting Position Select desired weight. Stand near the left side of the cable cross machine and adjust that pulley to the highest position. Place the handle grip attachment onto the pulley’s carabiner. Stand with feet wide, back straight, abs engaged, and right hand gripping handle with palm facing upward. Step away from the weight stack until the weight is slightly lifted away from the stack. Bring upper arm parallel to the floor and extend right arm out, placing left hand on hip.

Action EXHALE: Bend at the elbow to curl the right handle towards your shoulder.

INHALE: Slowly return to the start position to complete one rep. Repeat all reps on this arm and then switch sides.

Special Instructions Do not lean your body as you lift the weight--keep abs in and stand tall. Keep wrist in line with the forearm and elbow slightly bent when extending to start position.

Muscles Worked: Biceps