Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

One-Arm Cable Curl Instructions

  1. Set up for the one-arm cable curl by attaching a single grip handle to a low pulley cable and selecting the weight you want to use.
  2. Stand in front of the cable machine and grasp the handle with an underhand grip.
  3. With your body fixed and your elbow tucked in at your side, slowly curl the weight up as far as possible.
  4. Squeeze the bicep at the top of the movement, and then slowly lower the weight back to the starting position.
  5. Repeat for desired reps, and then repeat for the other arm.

One-Arm Cable Curl Tips

  • Keep your body straight and fixed during the set. Do not swing back or lean back as you curl the weight up.
  • Keep the elbow of the arm curling the weight tucked in at your side and use the other arm to stabilize your body.
  • Only your forearm should be moving.