Cable One Arm Curl
A single-arm cable biceps exercise where you curl a handle upward while keeping your elbow tucked at your side.
Secondary muscles
How to do it
- Stand beside the cable machine and hold the handle in one hand with your palm facing up.
- Step out until the cable is taut, then stand tall with your elbow tucked against your side.
- Curl the handle upward by bending your elbow without letting your upper arm drift forward.
- Raise the handle until your forearm is close to your biceps, then briefly squeeze your arm.
- Lower the handle slowly until your arm is straight again while keeping tension on the cable.
- Complete all reps on one arm, then switch sides.
Form cues
- Keep elbow pinned
- Palm stays up
- Stand tall
- Lower with control
Common mistakes
- Elbow swings forward during the curl
- Shoulder shrugs up toward the ear
- Torso leans back to move the weight
- Handle drops quickly on the way down
Breathing
Exhale as you curl the handle up, and inhale as you lower it back down.
