Pounds

Reps

All-Time weight PR: 75 lb

Modern Era volume PR: 600 lb

Modern Era weight PR: 60 lb

All-Time weight PR: 70 lb

Modern Era weight PR: 40 lb

Modern Era weight PR: 50 lb

Modern Era weight PR: 35 lb

Modern Era weight PR: 20 lb

Modern Era weight PR: 25 lb

Modern Era weight PR: 30 lb

All-Time weight PR: 40 lb

All-Time weight PR: 50 lb

All-Time weight PR: 60 lb

All-Time weight PR: 25 lb

All-Time weight PR: 30 lb

All-Time weight PR: 35 lb

Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle. Slowly begin to bring the curl bar back to starting position as your breathe in. Repeat.

Standing One-Arm Biceps Cable Curl

Standing One-Arm Biceps Cable Curl

Progression Highlights

Starting Suggestions

Recent Workouts

PR Progression (Modern Era)

Rep Range Records

Frequently Paired

Workout History

(30 days)	40 lbs	F	12-26	2025-12-26
(60 days)	40 lbs	F	12-26	2025-12-26
(90 days)	40 lbs	F	12-26	2025-12-26
(180 days)	40 lbs	F	12-26	2025-12-26
(365 days)	40 lbs	F	12-26	2025-12-26
(Modern Era)	75 lbs 2024-03-15 12:14:59