Standing One-Arm Cable Curl

A single-arm biceps isolation exercise using cable resistance, providing constant tension throughout the range of motion for targeted biceps development.

Instructions

1. Approach the cable machine and set the pulley to the lowest position. Grab a single handle next to the low pulley.
2. Position yourself far enough from the machine so that you are supporting the weight of the cable handle throughout the movement. Your torso should be upright and engaged.
3. Keep your upper arm stationary and perpendicular to the floor with your elbow positioned close to your torso. Your palm should face forward.
4. Your non-lifting arm should grip your waist or hip to maintain balance and prevent body sway during the movement. This is the starting position.
5. Slowly curl the handle upward by flexing your elbow while keeping your upper arm completely stationary. Only your forearm should move.
6. Continue the curl until your forearm nearly touches your bicep and your biceps are fully contracted.
7. Pause briefly at the top, squeezing your biceps hard.
8. Lower the handle slowly back to the starting position, maintaining tension throughout the descent.
9. Complete all reps on one arm, then switch arms and repeat the exercise with your opposite side.

Tips

• The constant cable tension throughout the range of motion provides unique stimulus compared to dumbbells.
• Keep your upper arm perpendicular and stationary—all movement should occur at the elbow joint only.
• Use your non-working hand to stabilize your body and prevent cheating with momentum.
• Move with a controlled tempo, emphasizing the contraction at the top of each rep.
• This single-arm variation allows you to focus on one side at a time, improving mind-muscle connection.
• Position yourself at the correct distance from the machine so there is tension even at the bottom position.