Cable One Arm Biceps Curl

Hold the handle in one hand and stand tall facing forward. Rest your free hand lightly on your waist or the machine for balance, and keep the working elbow by your side.

Curl the handle upward with one biceps. Brace your core so your torso doesn’t rotate toward the cable.

Lower the handle slowly and control the full lengthening phase of your biceps. The key is to keep tension even when your arm reaches full extension.

Working one arm at a time makes strength differences between your biceps obvious. Your elbow often drifts forward on the weaker side, so check its position in a mirror.

Twisting your torso or shrugging your shoulder takes away the benefit of the single-arm setup. Prioritize a still upper body and bringing both sides to the same height before increasing weight.

Exhale as you curl up and inhale as you lower. Even when working one side at a time, steady breathing keeps the movement stable.

Start with the weaker side, then match the stronger side to its tempo and rep count. Simply watching in a mirror to ensure your elbow doesn’t drift forward can change the tension.