Step by step instructions, muscle activation and variants for the Cable Single Arm Curl.
A unilateral biceps curl performed with a low cable pulley, allowing independent work on each arm. The cable maintains constant tension at the bottom of the movement where a dumbbell goes slack, making it highly effective for biceps isolation and peak contraction.
The Cable Single Arm Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
