How to do the Single Arm Cable Curl
- Stand facing the cable machine, holding the handle with your palm up.
- Keep your upper arm still and close to your side throughout the movement.
- Curl the handle up toward your shoulder, bending only at your elbow.
- Slowly lower the handle back to the starting position with control.
Full technique — 7 steps
- Attach a single handle to the low pulley and stand facing the machine.
- Grip the handle with one hand using an underhand grip and let the arm hang straight.
- Set your feet evenly, keep your torso upright, and hold the upper arm close to your side.
- Curl the handle upward by bending the elbow without letting the shoulder roll forward.
- Lift until the forearm approaches vertical and squeeze the biceps briefly at the top.
- Lower the handle until the elbow is fully extended while keeping tension on the cable.
- Finish each rep without leaning back or twisting, then complete the other arm.
Common mistakes
- Leaning back to start the curl
- Letting the elbow drift forward
- Shortening the bottom range
- Bending the wrist through the curl
Form cues
- Keep upper arm still
- Palm stays up
- Stand tall throughout
- Fully extend each rep
