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The single arm cable curl is a killer bicep isolation exercise that works the biceps through a full range of motion. Right from the fully stretched position, all the way through to the peak bicep contraction.
You can do this exercise using the low pulley of the cable cross over station. Step a couple feet away from the weight stack to pre-stretch the biceps. Then curl all the way up for a full peak contraction in the bicep muscles.
This would be a good move to do either at the beginning of your bicep workout to pre-exhaust your biceps before moving on to barbell curls. Or do them at the end of your bicep workout as a finishing movement.
Do 1-2 lighter weight warm up sets. Then do 3 heavier working sets of 10-12 reps for each arm.
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