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Standing One-Arm Cable Curl

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Biceps. It requires cable and is best suited to intermediate lifters.

Intermediate level · Equipment: Cable · Isolation · Pull

Primary muscles: Biceps

How to perform Standing One-Arm Cable Curl

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

Frequently asked questions

What is the primary benefit of using a cable for one-arm curls?

Cables provide constant tension throughout the entire range of motion, unlike dumbbells where resistance drops off at the top and bottom of the lift.

How should I position my elbow to ensure maximum bicep isolation?

Keep your elbow pinned to your side and slightly forward. Avoid letting the elbow drift backward, which shifts the load from the biceps to the anterior deltoids.

What is a common mistake to avoid during the eccentric phase?

Avoid letting the weight stack drop quickly or snapping the elbow into full extension. Maintain a controlled tempo to keep the muscle under tension and protect the joint.

Is this exercise suitable for beginners compared to barbell curls?

Yes, the single-arm cable version is excellent for beginners as it helps identify strength imbalances and provides a more stable, guided path of motion.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions per arm. Focus on a high-volume approach with short rest periods to maximize metabolic stress in the biceps.

Sample sets & reps for Standing One-Arm Cable Curl

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch

See all Biceps exercises →

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