Exercise guide
Cable One Arm Bicep Curl
The Cable One-Arm Biceps Curl trains one arm at a time using a single handle attached to a low pulley. The biceps bend the elbow while the forearms maintain the grip. Working one side independently makes differences in range and control easier to notice.
Training context
Keeping the One-Arm Cable Curl controlled
The shoulder and upper arm should remain relatively still as the handle rises. If the elbow moves forward or the torso leans back, the exercise becomes less focused on elbow flexion.
Body position relative to the pulley affects the cable angle. Use the same distance and stance when switching arms.
Technique overview
Keep the elbow close to your side
Stand beside or slightly in front of the low pulley and hold the handle with one hand. Curl toward the shoulder without rotating the torso or lifting the upper arm. Pause briefly, then lower until the elbow is comfortably extended. Complete the set before repeating the same setup on the other side.
Treat this as an overview and use a range, pace, and setup you can control.