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Biceps

Single Arm Cable Curl

The Single Arm Cable Curl 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%.

Also known as: cable curl single arm, single arm cable curl (handle)

Level: BeginnerEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set a pulley at the lowest position and clip on a single handle.
  2. Hold the handle with the palm up and stand facing the machine, one step back.
  3. Stand tall with the working elbow at your side and the arm straight.
  4. Curl the handle toward the shoulder, keeping the elbow in place.
  5. Lower slowly until the arm is straight, finish the set, then switch sides.

Tips

  • Keep the hips and shoulders square to the machine so the torso does not twist.
  • Rest the free hand on the hip or the frame to stay steady.

Common mistakes

  • Rotating the torso toward the working side to help the lift.
  • Letting the elbow drift forward at the top.

Muscles worked by the Single Arm Cable Curl

  • 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 alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Single Arm Cable Curl work?

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

Is the Single Arm Cable Curl good for beginners?

Yes. The Single Arm Cable Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

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

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

How do you make the Single Arm Cable Curl harder?

Add weight or reps, or move on to the Single Arm Cable Curl (Cuff) and Waiter Curl.

Sources

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

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