Arms / Beginner / Isolation (single joint)

One-Arm Cable Curl

A single-arm standing curl from a low pulley that isolates each biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Cable station

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

How to do it

1. Attach a D-handle to a low pulley and hold it underhand with one hand.
2. Stand tall with the arm extended and the elbow at your side; place the other hand on your hip.
3. Curl the handle up toward your shoulder.
4. Lower slowly to full extension, then switch arms after the set.

Tips

• Do not let the elbow drift forward.
• Keep the torso still.

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