Single Arm High Cable Curl
The single arm high cable curl is a biceps isolation exercise performed at a high pulley to target the short head of the biceps. The elevated cable angle creates a unique tension profile that differs from standard curls, providing a strong peak contraction.
How to do it
- Set a single handle on the high pulley of a cable machine.
- Stand facing the machine and grasp the handle with one hand, arm fully extended at shoulder height.
- Curl your forearm toward your bicep while keeping your upper arm stationary.
- Pause at the fully contracted position, squeezing your bicep.
- Slowly extend your arm back to the starting position.
- Complete the desired repetitions before switching arms.
Form cues
- Keep your upper arm locked at shoulder height.
- Control the weight as you slowly extend your arm.
- Squeeze your bicep firmly at the peak of the curl.
- Stand tall with a stable, braced core.
Breathing: Exhale as you curl your forearm toward your bicep, and inhale as you slowly return to the starting position.
Common mistakes
- Moving your upper arm forward, which reduces tension on the bicep by involving the front deltoid.
- Using too much weight, which forces you to swing your body or drop your elbow to complete the rep.
- Rushing the eccentric portion, which misses out on the muscle-building benefits of the lowering phase.
Muscles worked
Primary: biceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort, lower the weight or choose a standard curl variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why is the pulley set high for this curl?
The high cable angle changes the resistance profile, providing continuous tension and a strong peak contraction at the top of the movement.
Should my elbow move during the curl?
No, your upper arm should remain stationary and parallel to the floor so the bicep does all the work.
What can I do if I feel this in my shoulder instead of my bicep?
Lower the weight and focus on keeping your upper arm completely still, ensuring only your forearm is moving.