Standing One-Arm Cable Curl
Single handle attached to low cable pulley
- Level
- Intermediate
- Equipment
- Cable Machine
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand facing the cable machine with feet shoulder-width apart.
- Grab a single handle attached to the low pulley with one hand.
- Step back slightly to create tension while keeping your palm forward.
- Lock your upper arm against your side and curl the handle up.
- Squeeze your bicep hard at the top of the movement.
- Lower the weight slowly until your arm is fully extended.
Common mistakes
- Swinging the torso or using momentum to lift the weight.
- Allowing the elbow to drift forward or away from the body.
- Cutting the range of motion by not fully extending the arm.
Tips
- Keep your elbow pinned to your ribcage throughout the set.
- Rotate your pinky finger upward slightly at the peak contraction.
- Resist the weight on the way down to maximize time under tension.
Details
- Base movement
- Biceps curl
- Handle
- D-handle
- Arms
- One
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Standing
- Facing
- Facing the anchor
- Pulley height
- Low
