Single-arm cable curl

Sets, reps and RIR

Single-joint work responds to reps and time under tension more than to heavy load.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Biceps.

Secondary: Forearms.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Enarms kabelcurl
• Svenska Enarmig kabelcurl
• Dansk Enarms kabelcurl
• Deutsch Einarmiger Bizepscurl am Kabel
• Español Curl en polea a una mano
• Italiano Curl ai cavi a un braccio
• Português Rosca unilateral (polia)
• Русский Сгибание одной руки на нижнем блоке
• Français Curl à la poulie à un bras

Related arms exercises

• Barbell curl
• EZ-bar curl
• Preacher curl (barbell)
• Skull crushers
• Standing French press
• Reverse curl

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.