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Biceps

Single Arm Cable Curl (Cuff)

The Single Arm Cable Curl (Cuff) is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 30%, biceps (long head) 29% and brachialis 17%.

Level: IntermediateEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time
Single Arm Cable Curl (Cuff) demonstration

How to do it

  1. Set a pulley at the lowest position and clip on an ankle cuff.
  2. Strap the cuff around the working hand across the palm, just below the knuckles.
  3. Stand facing the machine one step back with the arm straight and the hand relaxed.
  4. Curl the hand toward the shoulder while the elbow stays at your side.
  5. Lower slowly until the arm is straight, then switch sides after the set.

Tips

  • Keep the hand open and relaxed so the biceps work without the grip limiting you.
  • Keep the wrist straight so the cuff does not pull the hand back.

Common mistakes

  • Bending the wrist toward the forearm to shorten the curl.
  • Leaning back to move more weight.

Muscles worked by the Single Arm Cable Curl (Cuff)

  • Biceps (short head) Primary30%
  • Biceps (long head) Primary29%
  • Brachialis Secondary17%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Obliques Minor4%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One arm at a time. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Single Arm Cable Curl (Cuff) alternatives

Same equipment

Different equipment

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Make it harder

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Similar exercises

Frequently asked questions

What muscles does the Single Arm Cable Curl (Cuff) work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Single Arm Cable Curl (Cuff) good for beginners?

The Single Arm Cable Curl (Cuff) is rated intermediate. If you are new, learn the Alternating Dumbbell Curl first and build up from there.

What is a good alternative to the Single Arm Cable Curl (Cuff)?

For example the Alternating Dumbbell Curl, Kettlebell Curl and Single Arm Cable Curl. They train mostly the same muscles, some with different equipment.

How do you make the Single Arm Cable Curl (Cuff) harder?

Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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