What muscles does Single Arm Curl (Cable) work?

The Single Arm Curl (Cable) primarily targets the Biceps, specifically the Long Head, Short Head.

How often should I do Single Arm Curl (Cable)?

For optimal results, include Single Arm Curl (Cable) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Single Arm Curl (Cable)?

To perform Single Arm Curl (Cable), you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Single Arm Curl (Cable) suitable for beginners?

Yes, beginners can perform Single Arm Curl (Cable) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Single Arm Curl (Cable) at home?

Single Arm Curl (Cable) requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Single Arm Curl (Cable)

Learn how to do the Single Arm Curl (Cable) with proper form, setup, and execution.

This cable movement primarily targets biceps, including long head, short head.

How to Perform Single Arm Curl (Cable)

1
Attach a single handle to the low pulley of a cable machine and grab it with one hand.
2
Stand tall facing the machine with your feet shoulder-width apart and your arm straight.
3
Retract your shoulder blades, engage your abs, and take a breath.
4
Curl the handle up toward your shoulder, squeezing your bicep at the top and exhale. Keep your upper arm stationary.
5
Slowly lower back to the starting position and breathe in.
6
Once finished training one side, do the same number of reps with your other arm.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.