Perform a single-arm cable curl to bend the elbow and load the biceps using a low pulley. The movement emphasizes elbow flexion on one arm while the other side is unsupported.
How to do the Single Arm Curl (Cable)#
- Set the cable to a low pulley and attach a single-hand handle, then stand facing the machine with the handle in your working hand.
- Hold the handle with your palm facing up and position your elbow close to your side, keeping the forearm free to move.
- Curl the handle toward your shoulder by flexing only at the elbow, contracting the biceps at the top of the movement.
- Lower the handle under control until your arm is nearly straight, maintaining tension on the cable throughout.
- Keep your torso still and brace your core to avoid using momentum.
Muscles worked#
Common mistakes#
- Swinging the torso to drive the weight upward.
- Allowing the elbow to move away from the side during the curl.
- Bending the wrist instead of keeping the palm-up alignment.
- Lowering the handle too quickly and losing control.
