Library / Biceps
Cable One Arm Curl
Cable · Isolation · Isolation
BicepsForearms BrachialisForearms Joint friendly
Default prescription & biomechanics
- Primary muscles
- Biceps, Forearms
- Secondary muscles
- Brachialis, Forearms
- Equipment
- Cable
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Stand in front of the low pulley station and hold the handle with one hand.
- Keep your arm extended alongside your body, with the palm facing forward.
- Bend the elbow, lifting the handle toward the shoulder.
- Contract the biceps at the top of the movement.
Joint & safety considerations
No specific joint contraindications are flagged for Cable One Arm Curl. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Neutral-Grip Dumbbell Hammer Curl | Dumbbell swap | Dumbbell |
| Cable Rope Hammer Curl | Same movement pattern | Cable |
| Band Alternating Biceps Curl | Bands swap | Bands |
| Bar Biceps Curl | Bodyweight swap | Bodyweight |
| Barbell Drag Curl | Barbell swap | Barbell |
| Barbell Preacher Curl | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.