Single Arm Curl (Cable)

How to do it

1. Set a single handle on the lowest pulley and stand upright facing the stack, feet shoulder width apart.
2. Take the handle in one hand with an underhand grip and let your arm hang at your side.
3. Bend your elbow to bring the handle up toward your shoulder, keeping your elbow next to your torso.
4. Lower the handle with control, stopping with the arm slightly bent.
5. Finish your reps, then switch sides.

Key cues

• Elbow stays next to your side
• Handle up toward the shoulder
• Stand tall, no leaning
• Keep a slight bend at the bottom
• Control the way down

Common mistakes

• Using the core and body swing to help the curl
• Letting the arm go fully slack at the bottom
• Elbow drifting forward or away from the torso
• Shrugging the shoulder up during the curl

Muscles worked

Primary

Biceps

Secondary

Forearms

Equipment

Cable machine and single handle.

References

1. Fitbod: Single Arm Cable Bicep Curl
2. Liftosaur: Cable Bicep Curl