Standing One-Arm Cable Curl

The single-arm cable biceps curl is a single-joint isolation exercise for building the biceps. This move is intended to be strict and deliberate; this is not an exercise for using momentum or otherwise cheating.


  1. Builds stronger and more muscular biceps
  2. Limits the amount of momentum that can be used (i.e., cheating)
  3. Great for building the biceps peak

Standing One-Arm Cable Curl Images


Standing One-Arm Cable Curl Instructions

Standing One-Arm Cable Curl muscle diagram
  1. Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
  2. Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
  3. Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
  4. Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.
  6. Switch arms while performing this exercise.