Exercise guide · Biceps & Forearms

Cable Single-Arm Biceps Curl

The Single-Arm Biceps Curl (Cable) curls one low-pulley handle at a time, allowing each arm to work independently under continuous tension. Unlike the bilateral cable curl, the free hand does not share a bar.

Targets: Biceps
Equipment: Cable
Type: Isolation

Step by step

How to do the Cable Single-Arm Biceps Curl

Attach one handle to a low pulley, face the cable column, and take the handle in the working hand with the palm forward.
Step back slightly, stand tall, and pin the working elbow near the side while the other hand remains free or lightly braces the frame.
Curl the handle toward the shoulder without moving the upper arm or rotating the torso.
Pause with the biceps shortened while keeping the wrist straight and the shoulder relaxed.
Extend the elbow slowly until the arm is nearly straight, complete the set, and switch sides.

Form cues

Use one low-pulley handle
Pin elbow to the side
Curl without rotating
Control the cable down

Common mistakes

Holding a bar with both hands like a standard cable curl
Driving the elbow forward to shorten the range
Leaning backward or twisting the torso
Letting the weight stack slam between repetitions

Muscles worked

Primary

Biceps

Secondary

None significant

Safety: Use a secure handle attachment, keep the cable path clear, and choose a load that does not pull you off balance. Stop for sharp elbow, wrist, or shoulder pain.

Alternatives

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