Single Arm Curl (Cable)
Complete guide to Single Arm Curl (Cable). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires cable. Step-by-step instructions and expert tips.
How to Perform Single Arm Curl (Cable)
Attach a single handle to the low pulley of a cable machine and grab it with one hand.
Stand tall facing the machine with your feet shoulder-width apart and your arm straight.
Retract your shoulder blades, engage your abs, and take a breath.
Curl the handle up toward your shoulder, squeezing your bicep at the top and exhale. Keep your upper arm stationary.
Slowly lower back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |