Cable One Arm Curl
- Target muscle
- Biceps Brachii
- Synergist muscles
- Brachialis, Brachioradialis
- Equipment
- Cable
- Body part
- Upper Arms
- Type
- Strength
The cable one arm curl is a single-arm isolation exercise that targets the biceps brachii, with help from the brachialis and brachioradialis of the forearm. Working one arm at a time against a low cable pulley keeps constant tension on the muscle through the full range and lets you fix side-to-side strength imbalances.
How to do the Cable One Arm Curl
- 1Set the pulley to the lowest position and attach a single-grip handle to the cable.
- 2Grip the handle with one hand, palm facing forward, and step back so the cable is taut with your arm extended down at your side.
- 3Stand tall with your feet shoulder-width apart, brace your core, and pin your upper arm against your side.
- 4Keeping your elbow fixed in place, curl the handle up toward your shoulder by contracting your biceps.
- 5Squeeze the biceps hard at the top, keeping your wrist straight and in line with your forearm.
- 6Lower the handle under control back to the start until your arm is fully extended and the biceps is stretched.
- 7Complete all reps on one side, then switch the handle to the other hand and repeat.
Form tips
- Keep your upper arm locked against your torso so the movement happens only at the elbow and the biceps does the work.
- Resist the cable on the way down rather than letting it snap your arm straight, since the lowering phase builds strength too.
- Position yourself far enough from the stack that tension stays on the muscle even at the bottom of the rep.
- Use your free hand on your hip or thigh for stability instead of leaning to help heave the weight up.
Common mistakes
- Swinging the torso or shoulder to generate momentum, which shifts the load off the biceps and reduces the effectiveness of each rep.
- Letting the elbow drift forward or flare out, which turns the curl into a partial front-raise and cheats the biceps out of tension.
- Bending the wrist toward you under load, which strains the wrist and forearm instead of keeping the effort on the biceps.
- Using too much weight so you cut the range short, missing the full stretch at the bottom where the biceps is most loaded.
Frequently asked questions
What muscles does the cable one arm curl work?
It primarily targets the biceps brachii, with the brachialis and brachioradialis assisting as synergists to flex the elbow.
Why do a one-arm cable curl instead of a two-arm version?
Training one arm at a time lets you focus fully on each biceps, even out left-right strength imbalances, and brace your body to keep strict form.
Is the cable one arm curl good for beginners?
Yes. The cable provides smooth, constant resistance and the single-arm setup makes it easy to control, so it is a beginner-friendly way to learn strict curl technique.
How many sets and reps should I do?
For arm growth, 3 to 4 sets of 10 to 15 reps per arm with a controlled tempo works well. Pick a weight that lets you keep your elbow pinned and finish each rep with a clean squeeze.
Where should I feel the cable one arm curl?
You should feel it in the front of your upper arm, in the biceps. If you feel it mainly in your shoulder or wrist, lighten the load and keep your elbow fixed at your side.
