Biceps · Cable

Single-Arm Cable Bicep Curl

One arm at a time, total tension, zero imbalance.

Single-Arm Cable Bicep Curl exercise demonstration
BicepsCable

How to do it

  1. Attach a handle to a low pulley and grab it underhand with one hand.
  2. Stand tall and pin that elbow to your side.
  3. Curl the handle up toward your shoulder, squeezing at the top.
  4. Lower slowly, keeping tension on the cable.

The one cue that matters

⚡

Keep your torso still and let only the working arm move.

Muscles worked

The Single-Arm Cable Bicep Curl isolates the Biceps — no passengers. That makes it a clean tool for adding targeted biceps volume without extra fatigue.

FAQ

What muscles does the Single-Arm Cable Bicep Curl work?

The Single-Arm Cable Bicep Curl primarily works the Biceps.

How heavy should I go?

Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.

One side at a time?

Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.

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