Exercise

Standing One-Arm Cable Curl: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Standing One-Arm Cable Curl work?

The Standing One-Arm Cable Curl primarily targets the biceps, with no listed secondary muscles in the dataset. It's classified as a intermediate-level strength movement using cable.

What are the most common Standing One-Arm Cable Curl mistakes?

• Speeding through the eccentric (lowering) phase instead of controlling it.
• Swinging the weight with body momentum instead of moving it under muscular control.
• Using a heavier weight than can be controlled through a full range of motion.
• Letting the elbow drift instead of keeping it in a fixed position through the set.

How should I program the Standing One-Arm Cable Curl — sets, reps and frequency?

As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Standing One-Arm Cable Curl variations and alternatives?

• Cable Hammer Curls - Rope Attachment — cable, beginner level, biceps
• Overhead Cable Curl — cable, intermediate level, biceps
• Standing Biceps Cable Curl — cable, beginner level, biceps
• Barbell Curl — barbell, beginner level, biceps

Standing One-Arm Cable Curl at a glance

Attribute	Value
Level	Intermediate
Equipment	Cable
Category	Strength
Primary muscles	Biceps
Secondary muscles	—

How to do the Standing One-Arm Cable Curl, step by step:

1. Step 1. Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
2. Step 2. Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
3. Step 3. Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
4. Step 4. Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
5. Step 5. Repeat for the recommended amount of repetitions.
6. Step 6. Switch arms while performing this exercise.