Cable Single-Arm Curl

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

• Cable Bicep CurlCable
• Cable Incline CurlCable
• Band Bicep CurlResistance band
• Barbell CurlBarbell
• Dumbbell Bicep CurlDumbbell
• EZ-Bar CurlEZ bar
• Machine Bicep CurlMachine
• Suspension Trainer Bicep CurlSuspension trainer
• Barbell Incline CurlBarbell
• Dumbbell Incline CurlDumbbell

Alternatives

Other exercises for the biceps, for when the cable is taken or you want a change.

• Barbell 21s CurlBarbell
• Barbell Drag CurlBarbell
• Barbell Preacher CurlBarbell
• Chin-UpBodyweight
• Close-Grip Barbell CurlBarbell
• Cross-Body Hammer CurlDumbbell
• Dumbbell Concentration CurlDumbbell
• Dumbbell Hammer CurlDumbbell

Questions

What muscles does the Cable Single-Arm Curl work?

The Cable Single-Arm Curl mainly works the biceps.

What equipment do you need for the Cable Single-Arm Curl?

A cable.

How many sets and reps of the Cable Single-Arm Curl?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Cable Single-Arm Curl?

Barbell 21s Curl, Barbell Drag Curl, Barbell Preacher Curl and Chin-Up work the same main muscle.