Single-Arm Cable Curl

One arm on a low pulley: constant tension and a unilateral focus on the biceps.

• Isolation
• Cable
• Beginner

How to do it

• Low pulley, elbow fixed at your side
• Curl up contracting and supinating
• Lower resisting the cable

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Moving your elbow
• Rotating your trunk

Muscles worked

Primary

• Biceps

Alternatives

• Cable Biceps Curl
• Single-Arm Dumbbell Curl