Single Arm Curl (Cable)
Trains the biceps. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Single Arm Curl (Cable)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Single Arm Curl (Cable) trains
Technique
How to do the Single Arm Curl (Cable)
- Attach a single handle to the low pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart, grasp the handle with an underhand grip (palm facing up), and let your arm extend down at your side.
- Curl the handle upward towards your shoulder by bending your elbow, keeping your upper arm stationary at your side.
- Squeeze your biceps at the top of the movement.
- Slowly lower the handle back to the starting position, fully extending your arm with control. Repeat for the desired number of repetitions, then switch arms.
Form cues
Getting it right
- Keep your elbow pinned to your side throughout the movement to isolate the biceps.
- Avoid leaning back or twisting your torso to lift the weight.
- Exhale as you curl the handle up and inhale as you lower it back down.
- The cable keeps constant tension on the muscle, so control the lowering phase for maximum benefit.
Substitutes
Swap Single Arm Curl (Cable) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Single Arm Curl (Cable) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.