Cable Curl Single Arm D Handle
D-handle allows full supination for maximum peak bicep contraction
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: Biceps. Secondary: Brachialis, Forearms |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 4 sets × 12 reps |
| Estimated calories burned | ~65 kcal |
How to do it
- hold an Pulley D Handle with one hand and bring the weight all the way down and all the way up
Equipment
- Pulley optional
Coaching tips
Benefits
D-handle allows full supination for maximum peak bicep contraction
Common mistakes
Elbow drifting forward; not supinating at top
Make it harder
Add supination; slow eccentric; increase weight
Make it easier
Reduce weight; use two-hand curl
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.