Exercise guide
Standing One-Arm Cable Curl
The Standing One-Arm Cable Curl trains one biceps at a time against continuous cable tension. The unilateral setup makes it easier to focus on each arm's range and control.
Training context
Why Use One-Arm Cable Curls?
Working one arm at a time can make strength or technique differences easier to notice. The free hand can rest on the waist or hold a stable support.
Stand far enough from the pulley to keep tension at the bottom without being pulled forward. Match the stance and pulley position on both sides.
Technique overview
Curl without letting the elbow drift
Stand facing away from or beside the low pulley as required by the cable path. Hold the handle palm up with the arm extended, then bend the elbow while the upper arm remains still. Pause near the top and lower slowly before changing sides.
Treat this as an overview and use a range, pace, and setup you can control.