Cable Single-Arm Curl

Cable Single-Arm Curl

Overview

Target Muscle Groups:
Biceps.
Equipment:
Cable.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Cable Single-Arm Curl is an isolation exercise that primarily works out the biceps brachii, especially the short head, and also engages the brachialis and forearm flexors to a lesser extent. It is a beginner level exercise suitable for anyone looking to improve muscle symmetry and bicep control.

This variation is ideal for focusing on one arm at a time, helping correct strength or size imbalances between sides. It also allows for better mind-muscle connection, which can lead to improved activation and growth over time.

Using the cable machine ensures consistent tension throughout the movement - unlike dumbbells, which lose resistance at the top of the curl. This makes the single-arm cable curl especially useful as a finishing movement in a biceps workout or for isolation-focused training.

Instructions

  1. Set the pulley on a cable machine to the lowest position and attach a single handle.
  2. Stand side-on to the machine, feet shoulder-width apart, and grasp the handle with your outside hand using an underhand grip.
  3. Let your arm hang fully extended and keep your elbow close to your torso.
  4. Curl the handle upward by contracting your biceps, keeping the elbow stationary.
  5. Squeeze at the top of the movement, then slowly lower the handle back to the starting position.
  6. Complete all reps on one side before switching arms.

Common Mistakes

Using momentum

Swinging the arm or torso to lift the weight reduces effectiveness and increases injury risk.

Elbow drifting forward

Moving the elbow forward during the curl shifts the load away from the biceps.

Turning the wrist

Rotating or curling the wrist at the top can strain forearm tendons and reduce biceps isolation.

Rushing the movement

Fast, uncontrolled reps reduce time under tension and increase risk of poor form.

Injuries

Cable Single-Arm Curl is a low to medium risk exercise when performed with good form and appropriate resistance.

Because it uses a cable, the exercise tends to be easier on the joints due to the smooth and constant tension. However, excessive weight or poor form—especially swinging or jerking the arm—can strain the elbow or wrist over time.

To stay safe, focus on controlled reps and keep your wrist in a neutral position throughout the movement. If you experience any discomfort in the shoulder or elbow, check your elbow placement and range of motion, and consider using lighter weight.

Frequently Asked Questions

Q: Should I do this exercise at the start or end of my workout?

It works well as a finisher or accessory movement later in your session.

Q: Can I do this seated?

Yes, performing it seated can help reduce body movement and increase focus.

Q: How heavy should I go on single-arm cable curls?

Use a weight that allows you to maintain perfect form for 10–15 reps per arm.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Cable.
Difficulty:
Beginner.
Log Type:
Reps and weight.