One Arm Cable Curl (Single Arm)

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Cable
Emphasis Isolation
Type Pull

One Arm Cable Curl Instructions

  • Set a cable machine pulley to the lowest attachment point with a handle attached.
  • Feet positioned in an athletic stance slightly outside shoulder-width.
    • Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back with your chest up.
  • Grab the handle with an underhand grip. Your elbows kept close to the torso.
  • While maintaining fixed upper arms, begin by curling the attachment up using your biceps until it is at shoulder level. The movement is initiated and controlled by the bicep.
  • Take a quick pause to hold the contraction at the top.
  • Lower slowly to starting stance, maintaining tension on the muscle throughout the range-of-motion.
  • The eccentric portion is just as important as the concentric with arm development.


  • Your upper arms and body should remain fixed for the whole exercise.
    • Only your forearms should move.
  • Keep the attachment along the same bar path from start to finish.
  • The muscle used first will be used the most. Momentum will negate the movement.
Previous article Chin-up