Single Arm Bicep Curl

Intermediate Level of Difficulty

This upper body exercise uses the cable machine to isolate and strengthen the bicep muscle.


Picture of Biceps


Biceps are the pair of muscles on the front of the upper arm connecting the shoulder to the elbow. Your biceps are used in everything from turning a doorknob to lifting heavy items. Strengthening your biceps can greatly reduce the "flabby arms" look.

Picture of Forearms


We don't often think about our forearms when we exercise. This is a little surprising as they are one of the most used muscles throughout our daily routines. Your forearms are involved in almost every movement especially when exercising. Every time you are required to grip anything with your hands, you’ll be using your forearms.

Equipment Used

Picture of Cable Machine

Cable Machine

The cable machine is a piece of equipment used in weight training or functional training. A wide variety of exercises can be performed using the apparatus.

Exercise Instructions

single arm bicep curl - step 1

Step 1

Start with your feet shoulder width apart, you knees bent and your arm tucked to the side of your body.

single arm bicep curl - step 2

Step 2

With your arm straight and your palm facing upwards, curl your fist up to your shoulder, contracting your bicep at the top of the motion.

single arm bicep curl - step 3

Step 3

Return arm to the starting position and repeat action.