Single-Arm Cable Biceps Curl

Biceps, ForearmsCable Machine

The single-arm cable curl isolates the biceps and forearms. The low pulley maintains constant tension through the entire motion, while unilateral training lets you hone in on technique and peak contraction.

How to do it

1Face the low pulley, grab the handle with an underhand grip, and take a small step back.

2Pin your elbow to your torso and lock it in place throughout the set.

3Curl the handle up toward your shoulder by bending at the elbow.

4Squeeze your bicep hard at the top for one second.

5Lower the handle with control, fully extending your arm back to the start.

Common mistakes

Swinging your torso and using momentum to lift the weight.

Drifting your elbow forward or out to the side during the curl.

Bending your wrist backward at the top, putting excess stress on the wrist joint.

Breathing

Exhale as you curl the handle up; inhale as you lower it back down with control.

Make it harder or easier

To make it easier, lower the weight to keep your elbow completely locked in place.

To make it harder, add a pause mid-way through the range of motion.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.