Standing One-Arm Cable Curl
The Standing One-Arm Cable Curl isolates the Biceps through a controlled range of motion. This intermediate-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing One-Arm Cable Curl work?
The Standing One-Arm Cable Curl primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Standing One-Arm Cable Curl good for beginners?
The Standing One-Arm Cable Curl is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Standing One-Arm Cable Curl?
You need cable to perform the Standing One-Arm Cable Curl. Most commercial gyms will have this available.
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