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Single-Arm Cable Curl
PullIsolationPulleyIntermediate
Muscles worked
Front
Biceps
Instructions
- 1Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
- 2Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
- 3Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
- 4Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
- 5Repeat for the recommended amount of repetitions.
- 6Switch arms while performing this exercise.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Single-Arm Cable Curl
The single-arm cable curl isolates one biceps at a time with constant tension from the cable, allowing full concentration on the working muscle without compensation from the opposite arm. It's an excellent finishing exercise to maximize biceps contraction at the end of an arm session.
check_circleBenefits
- check_circleFull isolation with no compensation from the other arm
- check_circleConstant tension from the cable across the whole range
- check_circleGood finishing exercise to maximize contraction
lightbulbExecution tips
- lightbulbKeep the upper arm perfectly immobile
- lightbulbUse the free hand to stabilize your balance
- lightbulbSqueeze the biceps hard for a second at the top
warningCommon mistakes
- warningUpper arm moving to help the lift
- warningTorso rotation to create momentum
- warningToo much load that breaks technique
helpFrequently asked questions
Why isolate one arm at a time?expand_more
It allows maximum focus and prevents the dominant arm from compensating for the weaker one.
When in the session should I place this exercise?expand_more
Ideally at the end of an arm session, as a finishing exercise with moderate load.
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