TETSUCable One Arm Curl
The Cable One Arm Curl is a cable exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
cable
How to do the Cable One Arm Curl
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the cable handle with an underhand grip, palm facing up.
- Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable One Arm Curl work?
The Cable One Arm Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Cable One Arm Curl?
You need a cable machine to perform the Cable One Arm Curl.
How many sets and reps of the Cable One Arm Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Cable One Arm Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your biceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.