Single-Arm Cable Biceps Curl
BicepsIsolationPullCableBeginner
One-arm curl with a handle at the low pulley. The constant cable tension and unilateral work correct imbalances between arms.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Attach a handle to the low pulley and grab it with one hand, palm forward.
- 2.Pin your elbow to your side and keep your torso braced.
- 3.Bend your elbow, bringing the handle toward your shoulder.
- 4.Squeeze the biceps at the top.
- 5.Lower under control without losing tension.
Common mistakes
- ●Twisting the torso to help
- ●Letting the elbow drift forward
- ●Releasing the tension at the bottom
- ●Rushing the reps
Proper technique
Elbow fixed at your side as the pivot point. Keep cable tension through the whole range. Match the work on both arms.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Biceps brachii
Secondary
- Brachialis
- Forearms