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One-Arm Cable Curl

A single-arm standing biceps curl on a low cable that gives constant tension and lets you fix side-to-side imbalances.

ArmsCableElbow flexion

Primary

Biceps brachii

Secondary

BrachialisForearm flexors

Equipment

Cable

Pattern

Elbow flexion

Setup

  1. 01Attach a single handle to the lowest pulley.
  2. 02Grip the handle with one hand, palm up.
  3. 03Step back until the cable is taut.
  4. 04Stand tall with the elbow at the side.

Execution

  1. 01Curl the handle up toward the shoulder.
  2. 02Keep the elbow pinned against the torso.
  3. 03Squeeze the biceps at the top.
  4. 04Lower slowly until the arm is nearly straight.

Checkpoints

  • -The elbow stays fixed at the side throughout.
  • -The cable stays under tension at the bottom.
  • -The torso does not twist toward the pulley.
  • -The wrist stays neutral, not curling inward.

Common mistakes

  • -Leaning back or twisting to hoist the weight.
  • -Letting the elbow drift forward at the top.
  • -Standing too close and losing bottom-range tension.
  • -Rushing the eccentric on every rep.

Programming notes

  • -Use 3 sets of 10 to 15 reps per arm.
  • -Start with the weaker arm and match reps on the stronger side.
  • -Progress with pauses at the top before adding stack plates.

Related exercises

Cable Curl

Cable / Arms

Standing One-Arm Dumbbell Curl (Over Incline Bench)

Dumbbell / Arms

Dumbbell Curl

Dumbbell / Arms

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