Male model ex_6LAXOE

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Upper Arms · Cable

Cable One Arm Curl

beginnerstrengthOne side at a time

Cable One Arm Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Cable
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis

How to do Cable One Arm Curl

Attach a single handle to a low pulley on a cable machine. Stand facing the machine, holding the handle with your right hand, palm facing forward.
Stand with your feet shoulder-width apart, keeping your back straight. Let your arm fully extend down by your side.
Curl the handle upwards towards your shoulder by bending your elbow, keeping your upper arm stationary and close to your body.
Slowly lower the handle back to the starting position with control. Repeat for the desired number of repetitions, then switch to your left hand.

Form tips

Keep your elbow close to your torso throughout the exercise.
Exhale as you curl the handle up and inhale as you lower it back down.
Focus on squeezing your biceps at the top of the movement.

Cable One Arm Curl alternatives

Dumbbell One Arm Hammer Preacher Curl

Biceps · intermediate

Dumbbell One Arm Zottman Preacher Curl

Biceps · intermediate

Dumbbell One Arm Reverse Preacher Curl

Biceps · intermediate

Dumbbell Standing One Arm Concentration Curl

Biceps · intermediate

More biceps exercises

Cable One Arm Inner Biceps Curl

Biceps · beginner

Kettlebell Single Arm Curl

Biceps · intermediate

Dumbbell Standing One Arm Curl Over Incline Bench

Biceps · intermediate

Barbell Single Arm Biceps Curl

Biceps · intermediate

Barbell Curl

Biceps · intermediate

Ez Barbell Curl

Biceps · intermediate

Kettlebell Curl

Biceps · intermediate

Dumbbell Curl Alternating

Biceps · intermediate

Cable One Arm Curl FAQ

What muscles does Cable One Arm Curl work?

Cable One Arm Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Cable One Arm Curl?

You need a cable.

How many sets and reps of Cable One Arm Curl should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable One Arm Curl good for beginners?

Yes. Cable One Arm Curl is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Cable One Arm Curl burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable One Arm Curl?

Other exercises for the biceps include Dumbbell One Arm Hammer Preacher Curl, Dumbbell One Arm Zottman Preacher Curl, Dumbbell One Arm Reverse Preacher Curl and Dumbbell Standing One Arm Concentration Curl.

For developers

Use Cable One Arm Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_6LAXOE" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_6LAXOE",
  "name": "Cable One Arm Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_6LAXOE/mp4-720.mp4?…",
    "poster": "https://…/ex_6LAXOE/poster.jpg?…"
  }
}