Cable One Arm Curl
Also known as: one arm cable curl
Cable One Arm Curl is a graduate-level take on the pattern and fits late in an arms workout.
How to do Cable One Arm Curl
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the cable handle with an underhand grip, palm facing up.
- Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
Cable One Arm Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.
Common Cable One Arm Curl Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Cable One Arm Curl
Swap Cable One Arm Curl For
Cable One Arm Curl — Frequently Asked Questions
How do you do the Cable One Arm Curl?
Stand facing the cable machine with your feet shoulder-width apart. Grasp the cable handle with an underhand grip, palm facing up. Keep your elbow close to your side and slowly curl your forearm up towards your shoulder. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable One Arm Curl work?
The Cable One Arm Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.
How many sets and reps of the Cable One Arm Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable One Arm Curl good for beginners?
Not usually. The Cable One Arm Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable One Arm Curl?
Try the Lever Preacher Curl, Barbell Biceps Curl (with Arm Blaster) or the Dumbbell Biceps Curl V Sit On Bosu Ball. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable One Arm Curl the same as the one arm cable curl?
Yes. The Cable One Arm Curl is also commonly called the one arm cable curl. Different gyms and training programs label it differently, but "one arm cable curl" refer to this same movement.
