Home Exercises Biceps One Arm Cable Curl
One Arm Cable Curl

One Arm Cable Curl

Biceps Full GymCable
Add to workout
Primary musclesBiceps
EquipmentFull Gym، Cable
Level—
Suggested3 × 8–12

Overview

The One Arm Cable Curl is a unilateral isolation move that works the biceps brachii while keeping resistance steady through a cable machine. Using a single-handle cable attachment gives you a smooth load on both the concentric (lifting) and eccentric (lowering) phases. That makes it a strong choice for targeted biceps training and for fixing muscle imbalances. (for example, if one bicep is bigger than another)

How to do it

  1. 1

    Set a single-handled cable attachment on the lowest setting of a cable machine.

  2. 2

    Face away from the cable machine, stand with your feet shoulder-width apart, and keep your knees slightly bent.

  3. 3

    Take the handle with an underhand grip (palm facing up) and step back until your arm is fully extended and the cable stays under tension.

  4. 4

    Keep your elbow close to your side, then exhale as you curl the handle up toward your shoulder and squeeze your bicep muscles.

  5. 5

    Pause for one second at the top, then inhale and lower the handle slowly to the start while maintaining tension on the cable.

  6. 6

    Complete the planned reps, then change arms and repeat.

Form tips & common mistakes

Keep your elbow pinned near your rib cage; do not allow it to move forward.

Do not swing or use momentum to raise the weight.

Keep your wrist neutral so the cable moves smoothly.

Use a controlled eccentric lowering phase to increase muscle engagement.

Change the pulley height so the resistance angle feels comfortable.

Benefits

Improved Muscle Symmetry: Training one arm at a time can help fix strength differences and support balanced muscle growth.

Constant Tension Throughout Movement: The cable keeps resistance on the muscle during both the lifting and lowering phases, which boosts total muscle activation.

Joint-Friendly Resistance Path: Smooth cable tension places less stress on the joints than heavy barbell curls, which makes it useful for longevity training.

Versatile and Adjustable: You can easily scale it for beginners or advanced lifters by changing the pulley height, grip, or resistance level.

Aesthetic Arm Definition: Ongoing tension supports hypertrophy and vascularity for more sculpted arms.

Muscles worked

Target

Biceps

Synergists

Brachialis، Brachioradialis

Stabilizers

Wrist Flexors

Alternatives & variations

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Waiter Curl

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Cable Single Arm Hammer Curl

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Frequently asked questions

Should I perform both arms simultaneously or separately?

Perform them separately so you can focus on each arm and avoid imbalances.

What pulley height is best for this exercise?

Use the lowest pulley setting for a traditional curl motion that fully engages the biceps.

Is the One Arm Cable Curl better than a Dumbbell Curl?

It provides constant tension, unlike dumbbells, which lose resistance at certain points. Both are beneficial, so alternating between them is ideal.

How often should I train biceps with cable curls?

1–2 times per week is sufficient for most individuals, depending on recovery and total training volume.

Can beginners safely perform this exercise?

Yes, the cable system allows controlled movement, making it beginner-friendly when light resistance is used.

What’s the ideal rest time between sets?

Rest 45–60 seconds between hypertrophy sets and 90 seconds for strength-focused sets.

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