How to do the Cable One Arm Curl
BicepsCableBeginner
The cable one arm curl keeps constant tension on your biceps throughout the entire range of motion, making every rep more effective than many free-weight alternatives. Master this movement and you will build fuller, more defined arms with impressive mind-muscle control.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Set the cable pulley to the lowest position, grip the single handle with an underhand grip, and stand with your feet shoulder-width apart facing the machine.
- Pin your elbow tight against your side and keep it locked there as your anchor point for the entire set.
- Curl the handle smoothly toward your shoulder, squeezing your bicep hard at the top of the movement.
- Lower the handle under full control back to the starting position, feeling the cable pull your bicep into a deep stretch before the next rep.
Common mistakes
- Letting the elbow drift forward during the curl, which shifts load to the front delt — keep the elbow locked at your side throughout the movement.
- Using body momentum and leaning back to swing the weight up — reduce the load and focus on isolating the bicep with a strict, controlled curl.
- Rushing through the lowering phase and losing tension — slow the descent to a two or three second count to maximize time under tension on every rep.
Pro tip — At the top of each rep, rotate your pinky slightly outward to achieve full supination of the forearm, which maximally contracts the bicep and recruits more muscle fibers than stopping short of that end position.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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