How to do the Single Arm Cable Curl
- Stand facing the cable machine, holding the handle with your palm up.
- Keep your upper arm still and close to your side throughout the movement.
- Curl the handle up toward your shoulder, bending only at your elbow.
- Slowly lower the handle back to the starting position with control.
Full technique — 7 steps
- Attach a single handle to the low pulley and stand facing the machine.
- Grip the handle with one hand using an underhand grip and let the arm hang straight.
- Set your feet evenly, keep your torso upright, and hold the upper arm close to your side.
- Curl the handle upward by bending the elbow without letting the shoulder roll forward.
- Lift until the forearm approaches vertical and squeeze the biceps briefly at the top.
- Lower the handle until the elbow is fully extended while keeping tension on the cable.
- 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
Compared with similar variants
| Single Arm Cable Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | low | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | Cable machine | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- EZ Bar Preacher Curl Same level
- EZ Bar Spider Curl Same level
Kettlebell
- Kettlebell Concentration Curl Same level
- Incline Bench Kettlebell Preacher Curl Same level
Dumbbells
- Stability Ball Dumbbell Preacher Curl Same level
- Standing Concentration Curl Same level
Resistance bands
- Resistance Band Spider Curl Same level
- Squatting Resistance Band Curl Same level
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
- This exercise Single Arm Cable Curl
- Harder Single-Arm Cable Cross-Body Curl
- Harder Bent Over Barbell Curl
Too hard for now? Start with the Alternating Machine Biceps Curl.
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).
