Biceps exercise

One Arm Cable Bicep Curl

How to do the One Arm Cable Bicep Curl with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Grasp a single hand attachment bar with your palm facing forward and your arms extended downward while standing slightly back from a low pulley cable machine. This is your starting position. Keep your upper arm stationary as you exhale and bend your elbow to raise (curl) the…
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Illustration showing the One Arm Cable Bicep Curl
Targets

Muscles worked

Biceps muscle Biceps Primary Forearms muscle Forearms Secondary
Gear

Equipment

Hilo pulley cable Hilo pulley cable
Technique

How to do the One Arm Cable Bicep Curl

  1. 1 Grasp a single hand attachment bar with your palm facing forward and your arms extended downward while standing slightly back from a low pulley cable machine. This is your starting position.
  2. 2 Keep your upper arm stationary as you exhale and bend your elbow to raise (curl) the handle to your shoulder.
  3. 3 Hold for a moment and then inhale as you slowly reverse the motion back to the starting position.