Step by step instructions, muscle activation and variants for the Cable One Arm Neutral Grip Biceps Curl.
A single-arm cable curl performed with a neutral (hammer) grip, targeting the biceps and brachioradialis. The low-pulley cable provides constant tension throughout the full range of motion, making it an effective isolation exercise for arm development.
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The Cable One Arm Neutral Grip Biceps Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.