At a glance
| Equipment | Cable |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Elbow flexion |
| Primary muscle | Biceps |
| Also works | Brachialis |
The movement, step by step.
- Hold a low-cable rope end or neutral-grip handle in one hand with the elbow beside the torso.
- Curl without turning the palm upward, keeping the wrist aligned and repeating the same setup on both sides.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the upper arms stable.
- Lower with the same control used to lift.
Common mistakes
- Swinging the torso to start the curl.
- Bending the wrists to finish the repetition.
Watch & learn
Professional demonstrations, opened on YouTube.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Cable - Single Arm Hammer Curl, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.