Beginner exercise
Single-Arm Cable Curl
Also called SA Cable Curl, Single-Arm Bayesian Cable Curl
Technique
How to perform Single-Arm Cable Curl
- Attach a single-handle grip to the lowest pulley on a cable station and stand facing away from the stack. Grasp the handle with your right hand, palm facing forward, and step far enough out so your arm hangs slightly *behind* your torso with the cable running close to your side.
- Plant your feet hip-width apart, soften your knees, and brace your core while keeping your chest tall and shoulders gently pulled back. This is your starting position.
- Exhale as you curl the handle upward in a smooth arc, driving your elbow forward until your forearm is vertical and the handle is near your shoulder. Focus on squeezing your biceps while preventing your upper arm from drifting away from your rib cage.
- Pause briefly at the top to maximize the contraction, maintaining a neutral wrist and steady torso.
- Inhale as you slowly extend your elbow, guiding the handle back down until your arm is once again slightly behind your body without letting the weight stack touch.
- Repeat for the prescribed repetitions, then switch arms and perform the same sequence on the opposite side.
GymDaze demonstration
Watch Single-Arm Cable Curl
Programming relevance
Muscles involved
Primary targets: Biceps Brachii Short Head, Biceps Brachii Long Head.
MuscleScoreRole