Single Arm Cable Curl
Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Cable
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your biceps, the Single Arm Cable Curl is a solid beginner-level pulling movement in the isolation category. Use for unilateral bicep work and fixing imbalances.
Everything You Need to Know About the Single Arm Cable Curl
The Single Arm Cable Curl is a good for beginners exercise that targets your Biceps brachii. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for unilateral bicep work and fixing imbalances. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting focused unilateral training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Single Arm Cable Curl
Primary
Secondary
Stabilizers
Single Arm Cable Curl form guide
- 1
Attach single handle to low cable pulley.
- 2
Stand facing machine, grip handle with one hand.
- 3
Keep elbow at your side.
- 4
Curl handle toward shoulder.
- 5
Squeeze bicep at top.
- 6
Lower with control and repeat.
What are the best tips for the Single Arm Cable Curl?
Allows focus on each arm individually.
Great for fixing imbalances.
Constant cable tension throughout.
What are common Single Arm Cable Curl mistakes to avoid?
Using body rotation.
On pulling movements like the Single Arm Cable Curl, this mistake typically means your arms are doing work that should come from your Biceps brachii. Initiate every rep by engaging your Biceps brachii first, then let your arms follow.
Letting elbow drift forward.
Letting your elbows drift wide during the Single Arm Cable Curl shifts load onto your shoulder joint instead of your Biceps brachii. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Rushing reps - this is a common issue that reduces exercise effectiveness.
Rushing through the Single Arm Cable Curl reduces the time your Biceps brachii spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Is the Single Arm Cable Curl right for you?
All levels wanting focused unilateral training.
How to Program the Single Arm Cable Curl
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.
What are good alternatives to the Single Arm Cable Curl?
Cable Curl
Dumbbell Curl
Concentration Curl
Other Variations
- Single Arm High Cable Curl
- Single Arm Rope Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single Arm Cable Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep torso stable.
- Control the weight.