Exercise guide
Cable One Arm Biceps Curl
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The cable one-arm biceps curl provides constant tension throughout the entire range of motion, allowing for superior isolation and the correction of muscle imbalances. By using a single handle, you can focus intensely on the mind-muscle connection and ensure the bicep is fully recruited from stretch to peak contraction.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a D-handle to the low pulley of a cable machine.
- Stand facing the machine with a shoulder-width stance and a slight bend in your knees.
- Grasp the handle with an underhand (supinated) grip, allowing your arm to hang fully extended.
- Keep your chest up, shoulders pinned back, and your core tight to stabilize your torso.
How to do it
- Exhale and curl the handle toward your shoulder by flexing at the elbow, keeping your upper arm tucked firmly against your side.
- Squeeze your bicep hard at the top of the movement for a one-second peak contraction.
- Inhale and slowly lower the weight back to the starting position using a controlled 3-second tempo.
- Complete the desired number of repetitions on one arm before switching to the other side.
Form checklist
- Keep your elbow stationary and pinned to your ribs; do not let it swing forward to assist the lift.
- Maintain a neutral, strong wrist throughout the movement to avoid forearm dominance.
- Avoid leaning back or using body momentum to 'swing' the weight up.
- Ensure a full range of motion by fully extending the arm at the bottom without losing cable tension.
Pro tips
- Step slightly away from the machine so that the cable is taut even when your arm is fully extended, ensuring tension at the bottom of the rep.
- At the top of the curl, slightly rotate your pinky finger toward your shoulder to maximize the supination function of the bicep for a better peak.
Make it harder
- Turn your body away from the machine to perform 'behind-the-back' cable curls, which places the bicep in a greater stretched position.
- Add a 2-second pause at the midpoint of the eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the cable one arm biceps curl work?
- The cable one arm biceps curl primarily targets the biceps.
- What equipment do you need for the cable one arm biceps curl?
- The cable one arm biceps curl uses cable.
- Is the cable one arm biceps curl good for beginners?
- The cable one arm biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.