# Single Arm Cable Curl

A single-arm cable curl targeting the biceps and forearms. Useful for constant tension work, arm hypertrophy, and evening out side-to-side differences.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-one-arm-curl/video/male.mp4
- HTML: https://seto.fit/exercises/cable-bicep-curl-single-arm/

## Muscles worked

- Biceps: 10/10
- Forearms: 5/10
- Abs: 2/10

## How to do the Single Arm Cable Curl

1. Stand facing the cable machine, holding the handle with your palm up.
2. Keep your upper arm still and close to your side throughout the movement.
3. Curl the handle up toward your shoulder, bending only at your elbow.
4. Slowly lower the handle back to the starting position with control.

### Full technique — 7 steps

1. Attach a single handle to the low pulley and stand facing the machine.
2. Grip the handle with one hand using an underhand grip and let the arm hang straight.
3. Set your feet evenly, keep your torso upright, and hold the upper arm close to your side.
4. Curl the handle upward by bending the elbow without letting the shoulder roll forward.
5. Lift until the forearm approaches vertical and squeeze the biceps briefly at the top.
6. Lower the handle until the elbow is fully extended while keeping tension on the cable.
7. Finish each rep without leaning back or twisting, then complete the other arm.

## Common mistakes

- Leaning back to start the curl
- Letting the elbow drift forward
- Shortening the bottom range
- Bending the wrist through the curl

## Form cues

- Keep upper arm still
- Palm stays up
- Stand tall throughout
- Fully extend each rep

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [EZ Bar Preacher Curl](https://seto.fit/exercises/ez-bar-preacher-curl/), [EZ Bar Spider Curl](https://seto.fit/exercises/ez-bar-spider-curl/)
- **Kettlebell**: [Kettlebell Concentration Curl](https://seto.fit/exercises/kettlebell-concentration-curl/), [Incline Bench Kettlebell Preacher Curl](https://seto.fit/exercises/incline-bench-kettlebell-preacher-curl/)
- **Dumbbells**: [Stability Ball Dumbbell Preacher Curl](https://seto.fit/exercises/stability-ball-dumbbell-preacher-curl/), [Standing Concentration Curl](https://seto.fit/exercises/standing-concentration-curl/)
- **Resistance bands**: [Resistance Band Spider Curl](https://seto.fit/exercises/resistance-band-spider-curl/), [Squatting Resistance Band Curl](https://seto.fit/exercises/squatting-resistance-band-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Single Arm Cable Curl — Beginner**
- Harder: [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Single Arm Cable Curl work?

Primary: Biceps 10/10. Also works: Forearms 5/10, Abs 2/10.

### Which joints does the Single Arm Cable Curl load?

Elbow: low, Wrist: low.

### When should I do the Single Arm Cable Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Single Arm Cable Curl?

Muscle growth: 3–4 sets of 8–12 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Cable Curl?

No equipment: EZ Bar Preacher Curl, EZ Bar Spider Curl. Kettlebell: Kettlebell Concentration Curl, Incline Bench Kettlebell Preacher Curl. Dumbbells: Stability Ball Dumbbell Preacher Curl, Standing Concentration Curl. Resistance bands: Resistance Band Spider Curl, Squatting Resistance Band Curl.

### What is an easier version of the Single Arm Cable Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Single Arm Cable Curl?

Single-Arm Cable Cross-Body Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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