Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Cable
Difficulty
Beginner
Type
Pull
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MySetPlan shows you when to use Single Arm Cable Curl, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Single arm cable curls let you focus completely on one bicep at a time with constant cable tension. The unilateral approach reveals and corrects strength imbalances while the cable maintains resistance throughout the entire range of motion. Working one arm at a time also increases mental focus per rep.
When to use it
Use for unilateral bicep work and fixing imbalances.
Who it's for
All levels wanting focused unilateral training.
Stand far enough from the pulley that you feel tension even with your arm fully extended. Keep your working elbow pinned at your side and your torso still—do not rotate your body to help lift the weight. Complete all reps on one arm before switching.
Also targets: Forearms, Brachialis
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Attach single handle to low cable pulley.
Stand facing machine, grip handle with one hand.
Keep elbow at your side.
Curl handle toward shoulder.
Squeeze bicep at top.
Lower with control and repeat.
Allows focus on each arm individually.
Great for fixing imbalances.
Constant cable tension throughout.
Use single arm cable curls to address bicep imbalances, for focused unilateral work, or when you want constant tension with individual arm attention. They work well after bilateral curls or as a primary movement when imbalance correction is the goal.
Using body rotation.
On an upper-body pulling movement like the Single Arm Cable Curl, this mistake can shift work away from your Biceps brachii. Keep your torso stable and guide the load through the intended pulling path.
Letting elbow drift forward.
Letting your elbows drift away from the intended path during the Single Arm Cable Curl can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Rushing reps - this is a common issue that reduces exercise effectiveness.
Rushing through the Single Arm Cable Curl makes it easier to lose position and harder to keep tension on your Biceps brachii. Slow down enough to control both the lifting and lowering portions of each rep.
All levels wanting focused unilateral training.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps per arm. Rest 30 seconds between arms.
MySetPlan places Single Arm Cable Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Single Arm Cable Curl
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Frequently Asked Questions About the Single Arm Cable Curl
The Single Arm Cable Curl primarily targets the Biceps brachii, making it an effective exercise for biceps development. Secondary muscles worked during the Single Arm Cable Curl include Brachialis, Brachioradialis, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Single Arm Cable Curl is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels wanting focused unilateral training. Start with lighter weights to master proper form before progressing.
For the Single Arm Cable Curl, the recommended approach depends on your goals. 3 sets of 12-15 reps per arm. Rest 30 seconds between arms. For strength, use 6-8 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
The Single Arm Cable Curl typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Single Arm Cable Curl include: Cable Curl, Dumbbell Curl, Concentration Curl. These exercises target similar muscle groups as the Single Arm Cable Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.