Standing One-Arm Cable Curl

Standing One-Arm Cable Curl is a intermediate-level isolation in the strength category that primarily works the biceps. It is performed with cable.

How to do it

1. 1Start 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. 2Make 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. 3Slowly 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. 4Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
5. 5Repeat for the recommended amount of repetitions.
6. 6Switch arms while performing this exercise.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.