The Single Arm Cable Biceps Curl is a beginner cable curl that primarily trains the biceps. It is useful for training elbow flexion and adding direct biceps work.
Primary muscles
biceps
Secondary muscles
None
Equipment
cable
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
biceps
Secondary muscles
None
THE MOVEMENT
How to perform
Set a low cable with a single handle and stand square to the stack.
Keep the working upper arm close to the torso and the shoulder relaxed.
Curl the handle without rotating or leaning the body.
Lower under control, complete the set, then switch sides.
IRONYOU / CORE
Core cues
Keep the torso or pelvis stable and match the range of motion between sides.
Control the lowering phase instead of dropping the weight.
Use a grip and load that let you finish the rep without swinging.
STAY SHARP
Common mistakes
Rotating or shifting the torso/pelvis to make the working side easier.
Swinging the torso to get the weight moving.
Cutting the bottom position short to use more load.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: load for the working side. Public value: per logged side.
Single Arm Cable Biceps Curl Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Arm Cable Biceps Curl estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
11.1 kg
14.7 kg
18.3 kg
25.8 kg
60 kg
12.1 kg
16 kg
20 kg
28.1 kg
70 kg
12.9 kg
17.1 kg
21.2 kg
29.9 kg
80 kg
13.5 kg
17.9 kg
22.2 kg
31.3 kg
90 kg
14 kg
18.5 kg
23 kg
32.5 kg
100 kg
14.3 kg
19 kg
23.6 kg
33.3 kg
110 kg
14.6 kg
19.4 kg
24.1 kg
34 kg
120 kg
14.9 kg
19.7 kg
24.5 kg
34.5 kg
Single Arm Cable Biceps Curl Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Arm Cable Biceps Curl estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
5.3 kg
7.1 kg
8.8 kg
12.4 kg
50 kg
7 kg
9.3 kg
11.5 kg
16.3 kg
60 kg
8 kg
10.6 kg
13.1 kg
18.5 kg
70 kg
8.5 kg
11.3 kg
14.1 kg
19.8 kg
80 kg
8.8 kg
11.7 kg
14.6 kg
20.6 kg
90 kg
9 kg
12 kg
14.9 kg
21 kg
100 kg
9.1 kg
12.1 kg
15.1 kg
21.2 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variations: Dumbbell Biceps Curl, EZ Bar Biceps Curl, and Hammer Curl.
Use single-side work to match control between sides, or a bilateral version when you want both sides working together.
EARLY ACCESS
Track Single Arm Cable Biceps Curl in IronYou.
Keep your last session, progress and next target with you when you train.