Standing One-Arm Cable Curl

What it is

This isolation exercise uses a cable machine to specifically target your biceps muscle. You perform it standing, focusing on a strong, controlled curl with one arm at a time. It helps develop peak contraction and muscle definition in your upper arm.

Technique tips

• Maintain a stationary upper arm, perpendicular to the floor.
• Keep your elbow tucked close to your body throughout the movement.
• Exhale as you curl the handle up, then inhale as you lower it.
• Ensure only your forearm moves; avoid swinging your body.
• Squeeze your bicep hard at the top of each repetition.
• Use your free hand to brace your core or support your balance.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.