One-Arm Cable Curl

Exercise / Biceps

One-Arm Cable Curl overview

The One-Arm Cable Curl is a targeted bicep exercise performed using a cable machine, offering constant tension on the muscles throughout the range of motion. This variation allows for individual arm focus, enhancing muscle engagement and promoting balance. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the One-Arm Cable Curl in your arm training routine.

The One-Arm Cable Curl primarily targets the biceps.

One-Arm Cable Curl how to perform

  • Step 1: Set up a cable machine with an adjustable pulley system and choose an appropriate handle attachment.
  • Step 2: Adjust the pulley to the lowest position and attach the handle to the cable.
  • Step 3: Stand facing the cable machine, feet shoulder-width apart, and grasp the handle with an underhand grip (palm facing upward).
  • Step 4: Keep your chest up, shoulders back, and core engaged.
  • Step 5: Inhale and curl the handle towards your shoulder, keeping your upper arm stationary and elbow close to your torso.
  • Step 6: Hold the contracted position for a brief moment, feeling the peak contraction in your biceps.
  • Step 7: Exhale and slowly lower the handle back to the starting position, fully extending your arm.


Perform each repetition with controlled movements, focusing on the contraction of the biceps.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain good posture with your chest up and shoulders back.
  • Keep your upper arm stationary to isolate the biceps.
  • Control the descent and ascent of the handle to maximize muscle engagement.
  • Use a weight that challenges you while allowing for proper form.


  1. Hammer Grip One-Arm Cable Curl: Hold the handle with a neutral grip (palms facing each other) for a variation in bicep activation.
  2. Cross-Body One-Arm Cable Curl: Curl the handle across your body to engage different parts of the biceps.
  3. Seated One-Arm Cable Curl: Perform the exercise while seated for added stability and focus.
  4. Alternating One-Arm Cable Curl: Perform the exercise in an alternating fashion, curling one arm at a time.