Standing One-Arm Cable Curl

Biceps

Standing One-Arm Cable Curl

LevelIntermediate EquipmentCable MechanicIsolation ForcePull

A cable curl performed with one arm that keeps constant tension on the biceps throughout the range.

Strength

Primary musclesBiceps

Energy burned

≈ 15 kcalFor 3 × 8–12, rest 90s · ≈ 2.6 kcal/min

Estimate range 11–18 kcal (±25 %)

Muscle mass worked3 %

Effort during a set3.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach a single handle to a low pulley and stand facing the stack with your feet hip width apart.
2Hold the handle with a supinated grip, keeping your elbow tucked at your side.

How to perform

1Curl the handle toward your shoulder by bending only at the elbow.
2Squeeze your biceps at the top without letting your elbow drift forward.
3Lower the handle slowly until your arm is almost straight.
4Finish all your repetitions, then switch arms.