Exercises · Biceps

Standing One-Arm Cable Curl

Standing One-Arm Cable Curl is an intermediate isolation exercise for the biceps, done with cable. Step-by-step instructions are below; the plain-English guide, common mistakes and sets and reps ranges for this page are still being written.

• Primary musclesBiceps
• Secondary musclesnone listed
• EquipmentCable
• LevelIntermediate · isolation

How to do it

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.

In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.