Standing One Arm Cable Curl

A cable curl gives your biceps steady work from start to finish, like a bear hauling honey one paw at a time. Using one arm helps you focus, smooth out side-to-side differences, and keep the movement clean.

Instructions

1. Set the cable handle to the lowest position.
2. Stand tall and grip the handle with one hand.
3. Keep your elbow close to your side.
4. Curl the handle toward your shoulder.
5. Pause briefly at the top.
6. Lower the handle with control.

Benefits

• Builds stronger arms for lifting and carrying
• Helps even out arm strength
• Keeps tension on the biceps
• Improves control during single-arm pulling

Key Points

• Stand tall throughout
• Keep your elbow pinned in
• Move only your forearm
• Squeeze at the top
• Lower under control

Common Mistakes

• Swinging the weight
• Letting the elbow drift forward
• Leaning back to finish reps
• Moving too fast
• Using the shoulder too much