Biceps exercise
Single Arm Cable Bicep Curl
Single-arm biceps curl on a low cable.
- Primary muscleBiceps
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Biceps
- Cable machine
How to do the Single Arm Cable Bicep Curl
4 steps, in the order you do them.
- Grab the low cable handle with one hand, palm up, and stand facing the machine one step away.
- Keep your elbow tucked against your body.
- Bend your elbow until your hand reaches your shoulder.
- Lower with control. Finish your reps and switch arms.
Muscles worked
Common Single Arm Cable Bicep Curl mistakes
What goes wrong most often when you do the Single Arm Cable Bicep Curl, and how to fix it.
The shoulder of the working arm drifts toward the cable.
Keep your shoulder back and your elbow at your side through the whole set.
Your hand turns inward and you lose the supination.
Keep your palm facing up from start to finish. You can turn it slightly more at the top.
Your torso rotates to follow the lift.
Rest your free hand on the machine or on your waist and keep your trunk facing the cable.
Alternatives to the Single Arm Cable Bicep Curl
They work the biceps with other equipment, including options for training at home.
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More biceps exercises
Single Arm Kettlebell Bicep CurlBiceps · Kettlebell
Seated Dumbbell CurlBiceps · Dumbbells and bench
Single Arm Preacher CurlBiceps · Dumbbells and bench
Plate-Loaded Bicep CurlBiceps · Machine and other
Frequently asked questions
What muscles does the Single Arm Cable Bicep Curl work?
The Single Arm Cable Bicep Curl works mainly the biceps.