How to do a Single Arm Cable Bicep Curl

Authored by Fitbod

About Single Arm Cable Bicep Curl

Sets Logged
537,622
Popularity Rank
319th
Difficulty
Beginner
Biceps Strength
87 mSCORE 18th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Similar to other curls, this isolation exercise targets the biceps. Using one arm at a time helps to prevent compensating for discrepancies in strength between sides, as well as adding a small demand for engaging your core to maintain good posture. The use of a cable gives you more control over where your resistance is coming from, which can help you maintain tension in your bicep throughout the movement.

  1. Position the cable to its lowest setting and stand upright with your feet shoulder width apart facing the cable rail.
  2. Grab ahold of the handle with one hand with an underhand grip and position the arm to your side.
  3. Bend your elbow to bring the handle up towards your shoulder keeping your elbow next to your torso.
  4. Control the movement back to starting position and repeat with the opposite side.

Common Mistakes

  • Resisting Lean

    Your core is responsible for stabilizing your upper body during this exercise. Because the resistance isn’t balanced between both sides, you’ll naturally engage your core to resist leaning to one side. Ensure that you’re only resisting the lean, and keeping your upper body stable. Don’t use your core to assist in performing the exercise.

  • Limit Range of Motion at the Bottom

    There should always be tension on your biceps. It’s very common to lose tension at the bottom of the movement when your arms are fully extended. Limit your range of motion and keep your arm slightly bent to maintain tension in your biceps between reps.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Reps & Weight