Single-Arm Cable Biceps Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Single-Arm Cable Biceps Curl is an isolation exercise that primarily targets the biceps while also engaging the forearms as secondary muscles. Using a cable machine allows for consistent tension throughout the entire range of motion, which helps maximize muscle activation and control. The exercise is performed one arm at a time, making it ideal for correcting strength imbalances between arms. By focusing on elbow flexion while keeping the upper arm stationary, it isolates the biceps effectively and provides a controlled, smooth movement that minimizes momentum. This exercise is suitable for building arm strength, improving muscle definition, and enhancing forearm stability through the gripping action.
How to Perform
Adjust the cable machine so that the pulley is set at the lowest position and attach a single-handle grip.
Stand facing the machine with your feet shoulder-width apart, keeping your torso upright and core engaged.
Grab the handle with one hand using a supinated (palm-up) grip, letting your arm hang fully extended by your side.
Keep your upper arm stationary and close to your torso, ensuring that only your forearm moves during the curl.
Exhale and slowly curl the handle upward by bending your elbow, focusing on contracting the biceps throughout the movement.
Pause briefly at the top of the curl, squeezing the biceps for maximum activation.
Inhale and slowly lower the handle back to the starting position in a controlled manner, maintaining tension on the biceps.
Repeat for the desired number of repetitions, then switch to the other arm to ensure balanced training.
Maintain smooth, controlled movements, avoid swinging your body or using momentum, and focus on the contraction of the biceps and forearms.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on keeping your upper arm stationary to fully isolate the biceps.
Use a slow and controlled tempo to maximize muscle tension throughout the movement.
Avoid swinging your body or using momentum to lift the weight.
Keep your wrist neutral and avoid bending it backward or forward.
Pause briefly at the top of the curl to squeeze the biceps for better contraction.
Start with a manageable weight to maintain proper form before increasing resistance.
Maintain consistent tension on the cable, even at the bottom of the movement.
Alternate arms evenly to prevent strength imbalances between left and right biceps.
Engage your core to stabilize your torso and prevent leaning.
Focus on mind-muscle connection, consciously feeling your biceps and forearms working.
How Not to Perform
Do not swing your torso or use body momentum to lift the weight, as this reduces biceps activation and risks injury.
Avoid letting your upper arm drift away from your torso; it should remain stationary to isolate the biceps.
Do not curl the handle too fast; rapid movements waste energy and decrease muscle tension.
Avoid locking or hyperextending your elbow at the bottom, which can strain the joint.
Do not let your wrist bend backward or forward; keep it neutral to protect forearm tendons.
Avoid using a weight that is too heavy, forcing you to cheat with other muscles instead of the biceps.
Do not fully relax at the bottom of the movement; maintain some tension on the cable to keep the biceps engaged.
Avoid leaning sideways or twisting your torso during the curl, as this shifts focus away from the biceps.
Do not neglect alternating arms evenly; favoring one side can create strength imbalances.
Avoid losing focus on the mind-muscle connection; you should feel the biceps and forearms working throughout.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
