Single Arm Pull Rope
The single arm pull rope is a cable exercise targeting the biceps. Using a single handle attachment allows for unilateral training, helping to correct strength imbalances and improve bicep peak development with constant cable tension.
How to do it
- Attach a single handle to the low pulley of a cable machine and stand facing the machine.
- Grasp the handle with one hand using an underhand grip and step back slightly.
- Keeping your elbow close to your side and your upper arm stationary, curl the handle upward towards your shoulder.
- Pause at the top and squeeze your bicep, then slowly lower back to the starting position.
- Complete all repetitions on one side before switching arms.
Form cues
- Keep your elbow locked firmly by your side throughout the movement.
- Curl the handle smoothly upward toward your shoulder.
- Pause for a brief second at the top and squeeze your bicep.
- Lower the weight in a slow and controlled motion.
Breathing: Exhale as you curl the handle upward, and inhale as you lower it back down.
Common mistakes
- Swinging the body to generate momentum, which reduces tension on the bicep.
- Moving the elbow forward as you curl, which shifts the work away from the arm.
- Using too much weight, which leads to poor form and limited range of motion.
Muscles worked
Primary: biceps. Secondary: lower arms, 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 sharp elbow or wrist discomfort, ease off or choose a gentler exercise.
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 use a single arm instead of both arms at once?
Unilateral training helps you focus equally on each arm, correcting strength imbalances between your left and right sides.
Should my upper arm move during the curl?
No. Your upper arm should remain still by your side so the bicep does all the heavy lifting.
How often can I do bicep cable exercises?
Two to three times per week with at least one rest day between sessions is plenty for most beginners.