How to do a Single Arm Cable Bicep Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single Arm Cable Bicep Curl
Instructions for Proper Form
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.
- Position the cable to its lowest setting and stand upright with your feet shoulder width apart facing the cable rail.
- Grab ahold of the handle with one hand with an underhand grip and position the arm to your side.
- Bend your elbow to bring the handle up towards your shoulder keeping your elbow next to your torso.
- Control the movement back to starting position and repeat with the opposite side.
Common Form 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.
Weight & 1 Rep Max Calculator
Average Single Arm Cable Bicep Curl standards by male, female, weight, age and height
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.
- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps22.5lbs30lbs
- advanced8reps25lbs30lbs
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Alternatives & Variations to Single Arm Cable Bicep Curl
1. Cable Bicep Curl
94.9 mSCORESWAPPED 1,168 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
2. Behind the Back Cable Bicep Curl
71.4 mSCORESWAPPED 848 TIMESAn isolation bicep exercise performed with the cable behind the back to emphasize peak contraction and full range of motion. It offers a unique angle that can lead to increased bicep growth and improved arm aesthetics.
3. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 619 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
4. Hammer Curls
99.2 mSCORESWAPPED 450 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
5. Cable Rope Hammer Curls
72.7 mSCORESWAPPED 445 TIMESCable Rope Hammer Curls focus on the biceps and brachialis with a neutral grip, offering a variation that differs from standard curls by emphasizing the outer biceps and forearms. Using a rope attachment on a cable machine allows for a full range of motion while providing constant tension, leading to improved muscle growth and strength. This exercise is particularly effective for developing arm thickness and grip strength, making it a valuable addition to any arm workout routine for balanced muscle development.
6. Machine Bicep Curl
93.1 mSCORESWAPPED 377 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
7. Concentration Curl
91.3 mSCORESWAPPED 229 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
8. EZ-Bar Curl
98.1 mSCORESWAPPED 227 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
9. Seated Dumbbell Curl
98 mSCORESWAPPED 223 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
10. Incline Dumbbell Curl
95 mSCORESWAPPED 209 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By using an incline, you can also keep more tension on your biceps at the bottom of your range of motion which can help develop strength during that portion of the movement, as well as help you build muscle mass.