Smart Workout Diary

Cable One-Arm Bicep Curl

The cable one-arm biceps curl is a single-arm elbow-flexion exercise performed using a cable machine, usually with a low pulley. It primarily trains the biceps while the forearm muscles assist with gripping and controlling the handle. The cable provides steady resistance through the range of motion, supporting arm-strength and muscle-building goals.

Demonstration

Cable One-Arm Bicep Curl — demonstration 1
Cable One-Arm Bicep Curl — demonstration 2

Instructions

  1. Set the pulley low and attach a single handle. Select a light load that you can move without leaning or swinging.
  2. Stand tall facing the cable machine and hold the handle in one hand with an underhand grip. Step back until the cable is taut, with the working arm extended beside your body and the elbow close to your ribs.
  3. Brace your torso by keeping your chest tall, shoulders down, wrist neutral, and knees softly bent. Keep the upper arm still throughout the curl.
  4. Exhale and curl the handle upward by bending only at the elbow. Bring the handle toward the front of the working shoulder without allowing the elbow to drift forward.
  5. Pause briefly at the top and squeeze the biceps without bending the wrist or raising the shoulder.
  6. Inhale and lower slowly until the elbow is nearly straight, maintaining cable tension and control. Complete the repetitions, then repeat evenly on the other arm.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbow pinned near your side. Letting it travel forward shifts work away from a strict elbow-flexion curl.
  2. Use a neutral wrist. Avoid curling the hand toward the forearm; reduce the load if you cannot keep the wrist aligned.
  3. Control the lowering phase. Do not allow the cable stack to pull your arm straight quickly or slam the weights together.
  4. Match both sides. Use the same load, repetitions, and controlled range of motion for each arm.
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