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Single Cable Bicep Curls

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

The most essential bicep exercise is the curl; here the cable machine adds an additional degree of dynamic resistance for both bicep and core.

Muscles Worked

Starting Position
Set a single handle on a cable machine in the low position and stand facing away from the machine with the cable in one hand, palm up.


  1. From the starting position, bend your elbow on the arm holding the cable and bring your palm toward your shoulder in a curl. Keep your upper arm stable as you do so.
  2. As you curl, keep a tall posture with shoulders back and head up. As you start each curl, keep your belly button in to fire your lower abs. This will train your core to stabilize before lifting movements.
  3. When you have brought your hand as close as you can to your shoulder, reverse your motion and slowly lower your hand, straightening the elbow.
  4. Do a set with one arm, then switch hands and do the next set with the other arm.
About Billy Polson: Billy Polson is co-founder of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Billy is a certified Level 1 Practitioner and Holistic Lifestyle Coach through the Paul Chek Institute as well as a Certified Personal Trainer through The National Academy of Sports Medicine. Have burning questions about your fitness that you want Billy and Diakadi co-founder Mike Clausen to answer? Send an email to