Cable One Arm Curl
The single-arm cable curl keeps constant tension on the biceps thanks to the cable setup. Training one side at a time helps fix strength imbalances and improves the mind–muscle connection. It’s great for arm size and definition when performed with full range, controlled tempo, and no torso swing.
Primary Equipment
Dual cable pulley machine
Dual cable pulley machine
Key Benefits
- Targets the biceps with constant tension for better arm definition.
- Improves control and contraction by training unilaterally.
- Helps correct left–right strength imbalances and improve symmetry.
- Prepares you for heavier work like the Barbell Curl.
Instructions
- Stand in front of the low pulley station and hold the handle with one hand.
- Keep your arm extended alongside your body, with the palm facing forward.
- Bend the elbow, lifting the handle toward the shoulder.
- Contract the biceps at the top of the movement.
- Slowly return to the starting position and repeat before switching arms.
Tips
- Keep your elbow fixed to the side of your body throughout the entire movement.
- Avoid swinging your torso — use only the biceps to move the load.
- Perform the movement slowly and in a controlled manner.
- Focus on the biceps contraction at the end of the concentric phase.
Restrictions
Avoid heavy loads if you have elbow pain or a history of tendinitis. Limited wrist mobility? Keep a neutral wrist and shorten range if needed. Beginners and older adults should use moderate loads and slow reps without torso swing. If pain persists, stop and seek professional advice.
Common Mistakes to Avoid
- Swinging the torso to lift the weight.
- Skipping full extension on the way down.
- Bending the wrist to ‘pull’ the handle and irritating the forearm.
