How to do the Single-Arm Cable Cross-Body Curl
- Stand side-on to the cable machine, holding the low handle in the hand closest to it.
- Step away until the cable is tight, arm straight at your side.
- Curl the handle across your body toward the opposite shoulder, upper arm still.
- Lower the weight slowly, feeling the stretch in your arm.
Full technique — 7 steps
- Set a single handle on the low pulley and stand side-on to the machine.
- Hold the handle in the hand closest to the pulley and step away until the cable is tight with your arm straight at your side.
- Stand tall with your upper arm by your side and held still.
- Curl the handle up and across your body toward the opposite shoulder without letting the shoulder roll forward.
- Raise until your hand reaches the middle of your chest, with the elbow staying at your side.
- Lower the handle back until the elbow is fully extended and the biceps are stretched under tension.
- Finish each rep without turning your torso, then complete the set before switching arms.
Common mistakes
- Elbow drifting in front of torso
- Shoulder rolling forward during curl
- Twisting the torso to assist
- Cutting off the stretched bottom
Form cues
- Elbow stays at your side
- Curl toward opposite shoulder
- Stand tall throughout
- Start from full elbow extension
Compared with similar variants
| Single-Arm Cable Cross-Body 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 |
| Shoulder | low | — | — | — |
| Elbow | low | low | low | moderate |
| 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 Easier
- EZ Bar Spider Curl Easier
Kettlebell
Dumbbells
Resistance bands
- Resistance Band Spider Curl Easier
- Squatting Resistance Band Curl Easier
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
- Easier Single Arm Cable Curl
- This exercise Single-Arm Cable Cross-Body Curl
- Harder Bent Over Barbell Curl
- Harder Single Arm Barbell Curl
Too hard for now? Start with the Single Arm Cable Curl.
Quick answers
What muscles does the Single-Arm Cable Cross-Body Curl work?
Primary: Biceps 10/10. Also works: Forearms 5/10.
Which joints does the Single-Arm Cable Cross-Body Curl load?
Shoulder: low, Elbow: low.
When should I do the Single-Arm Cable Cross-Body 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 Cross-Body Curl?
Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 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 Cross-Body 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 Cross-Body Curl?
Single Arm Cable Curl (Beginner), Alternating Machine Biceps Curl (Beginner).
What is a harder version of the Single-Arm Cable Cross-Body Curl?
Bent Over Barbell Curl (Intermediate), Single Arm Barbell Curl (Intermediate).
