Standing One-Arm Cable Curl
How to do the Standing One-Arm Cable Curl
- 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.
How to program the Standing One-Arm Cable Curl
Sets and reps
As an isolation movement, the Standing One-Arm Cable Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing One-Arm Cable Curl is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Standing One-Arm Cable Curl work?
The Standing One-Arm Cable Curl primarily targets the Biceps.
What equipment do I need for the Standing One-Arm Cable Curl?
You need Cable. Difficulty level: Intermediate.
How many sets and reps of the Standing One-Arm Cable Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
