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Last updated March 5, 2026
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Biceps
Biceps Curl - Single Arm (Cable)
Stand facing a low cable pulley and curl one arm at a time. The cable provides constant tension throughout the range of motion.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
biceps
Secondary
upper forearmforearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a single D-handle to a low cable pulley.
- Stand facing the machine about one step back.
- Step 2Starting Position
- Grip the handle with one hand, palm facing up (supinated grip).
- Stand upright with your elbow pinned to your side.
- Keep your free hand at your side or on your hip for stability.
- Step 3Execution
- Curl the handle upward by flexing your elbow.
- Bring the handle toward your shoulder while keeping your upper arm stationary.
- Squeeze the bicep hard at the top of the movement.
- Slowly lower the handle back to full arm extension under control.
- Step 4Tips
- The cable provides constant tension — take advantage by controlling the negative.
- Avoid swinging your body or using momentum.
- Stand far enough from the machine so there is tension at the bottom of the movement.