Biceps Exercise

SINGLE-ARM LOW PULLEY CABLE CURL

Strict Cable Isolation for Peak Biceps Tension

Intermediate

Difficulty

Cable Machine

Equipment

Primary Muscles

Biceps BrachiiBrachialisBrachioradialis

Person performing SINGLE-ARM LOW PULLEY CABLE CURL exercise

Isolation

Exercise Description

Stand sideways to a low pulley with the working arm extended and elbow close to your body. Grip the single handle, curl smoothly while squeezing the biceps at the top, then lower under control and repeat.

How To Perform

Stand sideways to a low pulley cable stack. Attach a single handle and grip it with the working hand, palm facing up (supinated).

Take a stable stance, keep your torso tall, shoulder blades set, and tuck the elbow close to the side of your body.

Start with the arm nearly straight without locking the elbow. Initiate the curl by flexing at the elbow only.

Lift the handle toward your shoulder in a controlled motion. Squeeze your biceps briefly at the top.

Lower the handle slowly to the start position, maintaining tension and control. Complete reps, then switch sides.

Expert Tips

Keep the elbow close - Minimize shoulder movement to maintain isolation and maximize biceps tension.

Choose load you can control - Too much weight encourages swinging and reduces time under tension—start lighter and build.

Dial in cable height - Keep the pulley low enough to maintain tension throughout the range without slack at the bottom.

Use a stable stance - A square or slight staggered stance prevents swaying so the biceps do the work.

Common Mistakes

Using too much weight - Overloading leads to swinging and shoulder involvement, reducing effectiveness.

Letting the elbow drift - Allowing the elbow to move forward or outward reduces isolation and shortens ROM.

Rushing the eccentric - Lowering too fast sacrifices time under tension and control.

Leaning or twisting - Compensating with the torso shifts load away from the biceps and increases injury risk.

Info – Single-Arm Low Pulley Cable Curl

Keep the elbow close to your side and avoid swinging to maintain strict isolation. Use a controllable weight and adjust the cable height so there is constant tension—no slack at the bottom. Beginners should prioritize a stable stance and smooth tempo; more advanced lifters may use a slight staggered stance or add a brief twist and squeeze at the top to enhance contraction. Controlled reps beat speed for muscle stimulus and joint safety.