Standing One-Arm Cable Curl
A single arm biceps curl performed at a low pulley, keeping the upper arm stationary while the cable provides steady resistance. It suits intermediate lifters refining strict curl form.
How to do the standing one-arm cable curl
- Grip a single handle attached to a low pulley, standing far enough away for the cable to stay taut.
- Keep your upper arm stationary and perpendicular to the floor, elbow in and palm facing forward.
- Place your free hand on your waist for balance as your starting position.
- Curl the handle up toward your shoulder, keeping the upper arm fixed throughout.
- Squeeze the biceps hard at the top and hold for a moment.
- Lower the handle back down slowly, then switch arms once your reps are complete.
Original library instructions (6 steps)
- 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.
- 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.
- 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.
- Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
- Switch arms while performing this exercise.
Common mistakes
- Letting the elbow drift forward during the curl; keep it pinned in place at your side.
- Using the shoulder to help lift the handle; isolate the movement to the elbow joint.
- Rushing the lowering phase; control the handle down instead of letting the cable snap it back.
- Standing too close to the machine, which loses tension at the bottom; step back until the cable stays taut.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps per arm, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps per arm, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps per arm, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your torso still and avoid twisting toward the working arm as you curl.
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.
Questions
Is the standing one arm cable curl good for beginners?
It works well as an intermediate step once basic dumbbell curls feel comfortable, since the cable's constant tension takes a bit of getting used to.
What muscles does the standing one arm cable curl work?
It isolates the biceps, training each arm on its own through a full range of elbow flexion against the cable.
