Standing One-Arm Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
Starting position
End position
How to Do Standing One-Arm Cable Curl
- Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.
- Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.
- Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.
- Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
- Switch arms while performing this exercise.
Muscles Worked
Alternatives to Standing One-Arm Cable Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Standing Dumbbell Reverse Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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2
Standing Inner-Biceps Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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3
Lying Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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4
Overhead Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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5
Close-Grip Standing Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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6
One Arm Dumbbell Preacher Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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7
Standing Concentration Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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8
Standing One-Arm Dumbbell Curl Over Incline Bench
A beginner isolation strength exercise that works the biceps, using dumbbells.
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9
Two-Arm Dumbbell Preacher Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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10
Wide-Grip Standing Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
Frequently Asked Questions
What muscles do standing one-arm cable curl work?
Standing One-Arm Cable Curl primarily works the biceps.
What equipment do I need for standing one-arm cable curl?
Standing One-Arm Cable Curl uses cable machine.
Standing One-Arm Cable Curl: is it suitable for beginners?
Standing One-Arm Cable Curl is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of standing one-arm cable curl?
Standing Dumbbell Reverse Curl, Standing Inner-Biceps Curl, Lying Cable Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my standing one-arm cable curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; standing one-arm cable curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Standing One-Arm Cable Curl with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.