Cable One Arm Curl
The Cable One Arm Curl primarily works the Biceps Brachii (Long Head), with secondary activation of the Brachialis, Brachioradialis and stabilizer support from the Anterior Deltoid, Levator Scapulae, Trapezius (Middle), Trapezius (Upper), Wrist Flexors. It is a cable isolation exercise at intermediate difficulty.
The Cable One Arm Curl is an intermediate isolation exercise performed with cable, following a flexion movement pattern. It primarily targets the Biceps Brachii (Long Head), with secondary engagement of the Brachialis, Brachioradialis. This is a unilateral pulling movement, allowing each side to be trained independently.
A cable isolation pull exercise targeting the Biceps Brachii (Long Head).
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Biceps Brachii (Long Head) |
| Secondary | Brachialis, Brachioradialis |
Muscles Worked
The Biceps Brachii (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachialis, and Brachioradialis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Levator Scapulae, Trapezius (Middle), and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Face low pulley and grasp stirrup cable attachment to one side with underhand grip.
Execution
- With elbow to side, raise bar until forearms are vertical.
- Lower until arms are fully extended.
- Repeat.
- Continue with opposite arm.
Comments
- An alternative method is to stand facing with side of exercise arm toward low pulley.
- When elbow is fully flexed, it can travel forward slightly allowing forearms to be no more than vertical.
- This additional movement allows for relative release of tension in muscles between repetitions.
- Also seemechanical analysis of arm curlandquestion regarding elbow position.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Brachii (Long Head)) and can be substituted based on your equipment or variation preferences.
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