Single Arm Cable Curls

Exercise Tips

  • Keep back straight
  • Focus on your biceps doing the work

Single Arm Cable Curls

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Cable Pulley System, Stirrup Handle Attachment

Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Cable Pulley System, Stirrup Handle Attachment

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Cable Biceps

Starting Position: Adjust the pulley to a low position, then stand sideways, shoulder width apart, about a foot away from it. Grab the handle of the attachment with your left hand with an underhand grip. Extend your arm straight out at a 45 degree angle to your body and place your other hand on your hip.

  1. 1 Keeping the 45 degree angle, exhale and curl your hand up to your shoulder, pulling on the handle.
  2. 2 Hold for a one count, then inhale and slowly lower your arm back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat motions.

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