Cable One-Arm Inner Biceps Curl

One arm stretched out to the side toward a pulley at shoulder height, curl the handle to the head; the single-arm, side-on version of the crossover curl.

How to do it

Setup

Standing side-on to the stack, pulley at shoulder height, handle in the near hand with the arm straight out, palm up.

Steps

Curl the handle toward the side of the head, elbow level.
Pause with the hand beside the head.
Extend the arm back toward the pulley; switch arms after the set.

Common mistakes

Elbow drifting down toward the ribs: the upper arm stays horizontal. Leaning away from the stack to move more weight: stand upright with a lighter stack. Palm rolling down as the arm straightens: it faces up all the way.

Breathing

Exhale on the curl, inhale extending.