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Video Summary:

Best Bicep Curl Variations: The Standing Single Arm Cable Curl
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Although basic free weight barbell and dumbbell curls have always been considered as the foundation of proper bicep training, most people aren't aware of one slight disadvantage that these exercises pose...

Since they rely on the straight line force of gravity, yet are performed in a circular motion, they don't give you a consistent resistance curve where the biceps are placed under maximum tension throughout the entire range of motion. Instead, you get a high degree of stress in the top half of the range, with increasingly lower stress as you reach the bottom half.

To get a better contraction and consistent stress on the biceps at all times, try performing cable curls instead. The standing single arm cable curl is one of, if not THE best bicep curl variations available to accomplish this, since it not only pulls the biceps downward, but backward as well.

Standing Single Arm Cable Curl Form:

1) Place the pulley at the bottom of the machine and grab a single hand attachment.
2) Stand facing away from the machine and take a step forward.
3) With your elbow and shoulder stationary and your opposite hand on your waist for support, curl the handle up until you feel a strong contraction in your biceps.
4) Lower the weight under the same path and repeat for anywhere from 5-12 smooth and controlled reps.

This doesn't need to be a one-or-the-other "barbell curl vs. cable curl" issue, but at the very least I'd recommend using a mixture of both bicep curl variations in order to get the very best results.

Give the standing single arm cable curl a try during your next bicep workout and you should notice a clear improvement in how effectively you're able to feel your biceps working in comparison to free weight curls only.

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