Cable Single Arm Bicep Curls
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Upper Body Strength
Arm Isolation
Biceps
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Cable Stack
Single Handle Attachment
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All Levels
Overview
The Cable Single Arm Bicep Curl is an isolation exercise that targets the biceps with the added benefit of unilateral loading. This movement uses the constant tension of the cable stack to enhance muscular engagement throughout the entire range of motion. It also activates core and shoulder stabilizers to maintain balance and control, making it ideal for improving arm symmetry and strength.
Muscles Worked
PRIMARY:
Biceps brachii
SECONDARY:
Brachialis
Brachioradialis
Forearms (grip)
Core (stabilizer)
Shoulders (stabilizer)
STEP-BY-STEP INSTRUCTIONS
Attach a single handle to the low pulley on a cable stack.
Stand tall with your working arm extended down and palm facing forward.
Keep your elbow close to your torso and brace your core.
Curl the handle upward by flexing the elbow, keeping the upper arm stationary.
At the top of the curl, pause briefly and squeeze your biceps.
Lower the handle back down slowly and with control.
Complete all reps on one side before switching to the opposite arm.
Benefits
Targets each bicep independently for balanced strength development
Provides constant tension through the cable system
Enhances mind-muscle connection and control
Reduces the chance of compensation from the stronger arm
Great option for correcting muscular imbalances
COACHING CUES
Keep your elbow tight to your side
Move only from the elbow to avoid swinging your arm
Squeeze your bicep at the top
Control both the lift and the lower
Notes
The Cable Single Arm Bicep Curl is a versatile and effective way to build bicep strength and definition using unilateral resistance. It promotes muscle balance, enhances joint stability, and helps reinforce proper curl mechanics under continuous tension.