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Biceps · Intermediate

Cable One Arm Curl

Accessory drill that develops controlled strength in the target muscles using a cable station, with emphasis on the biceps.

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Exercise overview

Training details

Biceps

Equipment

Cable

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Attach a single handle to the low pulley on a cable machine.
  2. 02Stand facing the machine and grasp the handle with one hand, palm facing up.
  3. 03Step back to create tension on the cable.
  4. 04Keeping your elbow stationary, curl the handle towards your shoulder while squeezing the bicep.
  5. 05Pause briefly at the top, then lower the handle back down.
  6. 06Repeat for the desired number of reps, then switch arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Biceps CurlRelated variationCable Reverse One Arm CurlRelated variationBayesian Cable CurlRelated variationCable Bar Drag CurlRelated variationCable Bar Lying High Pull Bicep CurlRelated variationCable Bar Reverse Bicep Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteIncline Dumbbell CurlComparable substituteBand Reverse CurlComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable Row

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