Smart Workout Diary

Cable One-Arm High Curl

The Cable One-Arm High Curl is an isolation exercise performed with one arm using a high cable pulley. It primarily trains the biceps while requiring controlled shoulder positioning and grip strength. It supports arm hypertrophy, elbow-flexion strength, and balanced side-to-side development.

Demonstration

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

Instructions

  1. Set a cable pulley to a high position and attach a single handle. Choose a light load that allows smooth control.
  2. Stand sideways to the pulley and grasp the handle with the working hand, using an underhand grip. Step away until the cable is taut.
  3. Raise the working upper arm out to the side at about shoulder height, with the elbow slightly in front of the shoulder. Keep your torso tall and ribs down.
  4. Keeping the upper arm still, curl the handle toward the same-side temple by bending the elbow. Squeeze the biceps without shrugging the shoulder.
  5. Slowly extend the elbow until the arm is nearly straight while maintaining cable tension. Complete all repetitions on one side, then switch sides.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbow fixed: the curl should come from elbow flexion, not from pulling the elbow backward or rotating the torso.
  2. Use a load that lets you lower the handle slowly; avoid swinging or using momentum to start the curl.
  3. Keep the shoulder down and away from the ear. If the shoulder feels strained, reduce the load or lower the upper-arm position slightly.
Exercise library