Standing One-Arm Cable Curl

Standing One-Arm Cable Curl is a strength - unilateral supinated elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Strength - unilateral supinated elbow flexion

Exercise technique

Pulley
Attach a single handle to the low pulley.
Distance
Move far enough away for the cable to be slightly taut with your arm extended.
Grip
Turn your palm forward and upward and position your upper arm at your side.
Free hand
Place your other hand on your hip to monitor torso alignment.
Curl
Keep your upper arm still and raise your forearm.
Squeeze
Pause briefly as the handle approaches your shoulder.
Return
Slowly extend your elbow, then switch sides at the same distance.

Key technique points

Do not rotate your chest during the single-arm pull.
Align your wrist with your forearm.
Do not move your elbow away from your torso.
Keep some cable tension at the bottom.
Keep your knees soft.
Exhale as you lift.

Common mistakes

Turning sideways

Do not raise the handle through torso rotation.

Driving the elbow forward

Do not complete the final part of the range with your front shoulder.

Curling the wrist

Do not reduce the curl to a wrist bend.

Leaning backward

Do not balance the cable load with your body weight.

Changing the distance

Do not use different lines of tension between sides.

Dropping the plates

Do not suddenly unload the resistance at the bottom of the return.

Frequently asked questions