Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Single Arm Cable Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps per arm. Rest 30 seconds between arms.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Single Arm Cable Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Single Arm Cable Curl as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single Arm Cable Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single Arm Cable Curl is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.