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Standing One-Arm Cable Curl

A intermediate strength exercise for the biceps, done with a cable.

Standing One-Arm Cable Curl: starting positionStanding One-Arm Cable Curl: finishing position
Main muscles
Biceps
Equipment
Cable
Level
Intermediate
Type
Isolation
Movement
Pull

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing One-Arm Cable Curl

Questions

What muscles does the Standing One-Arm Cable Curl work?

Mainly the biceps.

Is the Standing One-Arm Cable Curl good for beginners?

It's rated intermediate. Beginners can build up to it with Cable Hammer Curls - Rope Attachment first.

What can I do instead of the Standing One-Arm Cable Curl?

Good alternatives that train the biceps: Lying Cable Curl, Overhead Cable Curl, Cable Hammer Curls - Rope Attachment or Cable Preacher Curl.

How many sets and reps of the Standing One-Arm Cable Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).