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Cable One Arm Biceps Curl

Biceps Forearms Isolation Cable machine
Demo (loops)

How to do it

Starting position

  1. Set the pulley to the lowest position and attach a handle.
  2. Grab the handle with one hand and stand facing the machine.
  3. Keep your elbows pinned to your sides.
  4. Place your other hand on your hip to stabilize your torso.

Movement

  1. Keep your elbow in place and raise the handle toward your shoulder.
  2. At the top, squeeze your bicep and pause briefly.
  3. Slowly straighten your arm while resisting the tension.
  4. At full extension, feel your bicep stretch.

Breathing

Exhale as you lift, inhale as you extend.

Cautions

  • If you lean your torso back, the cable pulls your body.
  • If your elbows drift forward, your shoulders share the load.
  • If you get pulled by the cable on the way down, you throw away half the tension.

Exercise info

Primary musclesBiceps
Secondary musclesForearms
EquipmentCable machine
Movement patternIsolation
Rep range8–15 reps (one side at a time)
9 similar exercises

Representative exercise: Cable One Arm Biceps Curl

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Cable Incline Biceps CurlHarderCable Drag CurlHarderBand Standing Single Arm Biceps CurlSimilar exerciseCross-Body Hammer CurlSimilar exerciseMachine Biceps CurlSimilar exerciseDumbbell Incline Biceps CurlSame muscle · different equipmentBarbell CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.