top of page

// NOBILITY COACHING

EXERCISE EXECUTION

Category: Pull

// EXERCISE EXECUTION

SINGLE ARM HIGH CABLE CURL

// COACHING AUDIO

00:00 / 04:27

The single-arm high cable bicep curl strengthens the biceps while placing the shoulder in an elevated position, providing an opportunity to develop shoulder control and stability alongside elbow flexion strength.

// EXERCISE BREAKDOWN 

[.png

The Setup

Execution

    Set the cable to a high setting

    ​Stand side-on to the cable

    Then rotate your torso slightly towards the working arm

    Position the upper arm slightly in front of the body, within the scapular plane​

    Long Spine & Abs Tight

    Rib cage and pelvis stacked​

    Underhand Grip

    Whole Hand Pressure

    Slight focus on base of small finger​

    Allow the resistance to pull the working shoulder blade into slight protraction (away from the spine)

    Pull shoulder blade down in to front pocket slightly​

    Elbow facing the floor​

    Don't allow rib cage to elevate as we turn our elbow to the floor
[ (1).png

Phase One

Execution

    Curl the handle towards your ear by bending the elbow.

    Maintain ER
    Keep the elbow facing the floor.

    Maintain the height of the elbow.

    Don't allow the upper arm / elbow to drop

    Think about reaching the elbow towards the cable machine, as we curl the hand towards us.

    Shoulder blade isn't moving

    We are not retracting our shoulder blade to pull (Reach the elbow towards the cable machine)
[ (2).png

Phase Two

Execution

    Control the weight back to starting position

    Maintain the height and orientation of the upper arm

    Maintain hand pressure

    Elbow should still be facing the floor

    Maintain shoulder blade position

// COMMON MISTAKES

Elbow Dropping

Elbow Not Facing The Floor

Arm Out To The Side

bottom of page