Exercise guide
Cable One Arm Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This unilateral isolation exercise provides constant tension on the biceps throughout the entire range of motion, allowing for focused muscle development and correction of strength imbalances. Using a cable ensures the muscle remains under load even at the bottom of the movement, where gravity usually reduces tension with free weights.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the lowest position and attach a D-handle.
- Stand facing the machine and grasp the handle with an underhand (supinated) grip.
- Step back slightly to create initial tension on the cable and adopt a staggered stance for better balance.
- Keep your arm fully extended with your elbow tucked firmly against your side.
How to do it
- Exhale as you curl the handle toward your shoulder by flexing the elbow, keeping your upper arm completely stationary.
- Squeeze the bicep forcefully at the top of the movement for a one-second peak contraction.
- Inhale as you slowly lower the weight back to the starting position using a controlled three-second tempo.
- Complete the full set on one arm before switching to the other side.
Form checklist
- Keep the elbow pinned to your ribcage to prevent the shoulder from taking over.
- Maintain a tall, upright posture and avoid leaning back or using momentum.
- Ensure your wrist remains neutral or slightly flexed; do not let it peel back under the weight.
- Achieve a full range of motion by fully extending the arm at the bottom without locking the elbow.
Pro tips
- Slightly supinate your wrist by trying to turn your pinky toward your shoulder at the top of the rep for maximum bicep peak activation.
- Step further away from the machine to increase the tension at the very beginning of the movement when the muscle is in a stretched position.
Make it harder
- Face away from the cable machine to perform 'behind-the-back' curls, which places the bicep in a more lengthened position for increased difficulty.
- Incorporate a 3-second isometric hold at the 90-degree midpoint of each repetition to increase time under tension.
Frequently asked
- What muscles does the cable one arm curl work?
- The cable one arm curl primarily targets the biceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable one arm curl?
- The cable one arm curl uses cable.
- Is the cable one arm curl good for beginners?
- Yes. The cable one arm curl is a beginner-friendly movement and a strong foundation to build on.