One Arm Cable Curls

How to do the One Arm Cable Curls

Start with a cable in one hand standing perfectly erect. Now raise the weight while keeping your elbow into your side and breathing out on the way up. Breathe in on the way down and return to the starting position.

Spotter Information:
Stand beside the subject while they are performing the movement.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Biceps Brachii
  • Brachialis
  • Arms
  • Isolation
  • Cable
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
38.4 lbs9.2 49.3 lbs

What is a good starting weight?

Based on an average weight lifted of 38.4 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 19 lbs and aim for 12-15 reps.


Workouts Plans with One Arm Cable Curls

Purpose Type Level
Strength Intermediate
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.