Standing One-Arm Cable Curl

How to do the Standing One-Arm Cable Curl

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. 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. 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. 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. Repeat for the recommended amount of repetitions.
6. Switch arms while performing this exercise.

Muscles worked

Role	Muscles
Primary	biceps
Equipment	cable machine
Difficulty	intermediate
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell Dumbbell Bicep Curl Dumbbell

Easier than the Standing One-Arm Cable Curl

Same movement pattern, lower entry difficulty — work up from here.

Alternate Hammer Curl beginner · Dumbbell Alternate Incline Dumbbell Curl beginner · Dumbbell Barbell Curl beginner · Barbell

Superset the Standing One-Arm Cable Curl with

Opposing triceps work — alternate sets without extra rest.

Kneeling Cable Triceps Extension triceps Standing Low-Pulley One-Arm Triceps Extension triceps Cable Incline Triceps Extension triceps Cable Lying Triceps Extension triceps

Common questions

What muscles does the Standing One-Arm Cable Curl work?

The Standing One-Arm Cable Curl primarily works the biceps. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Standing One-Arm Cable Curl?

A Cable Machine. Without a cable machine, Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Concentration Curls train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Standing One-Arm Cable Curl suitable for beginners?

It is rated intermediate. Start with Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl and work up.

Where should the Standing One-Arm Cable Curl go in a workout?

Late — the Standing One-Arm Cable Curl is isolation work, so it follows your compounds. Supersetting it with Kneeling Cable Triceps Extension and Standing Low-Pulley One-Arm Triceps Extension cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Cable Hammer Curls - Rope Attachment Cable Machine Cable Preacher Curl Cable Machine