Arms · Curl
Single-Arm Curl with Twist
The Single-Arm Curl with Twist mainly trains your biceps. Also working: forearms.
One cable
Stable
How to do it
- Stand next to the pulley, arm long, back of the hand forward
- Turn the hand outward as you curl
- At the top the palm faces your shoulder: squeeze briefly
- Turn back as you lower
Coach’s tip
Turning the hand is part of the biceps’ job: it makes the curl complete. One arm at a time also shows whether one side is weaker.
Setup
Pulley
Lowest pulley
Grip
One single handle, start with an overhand grip
Load
One cable
You need
Single handles
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (curl). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Single-Arm Curl with Twist work?
Mainly the biceps. The forearms help.
How do I set up the cable machine for the Single-Arm Curl with Twist?
Pulley: Lowest pulley. Grip: One single handle, start with an overhand grip.
What can I do instead of the Single-Arm Curl with Twist?
For the same movement: Cable Biceps Curl, Rope Hammer Curl and Cable Bar Curl. In DCFT you swap with one tap.
DCFT
The Single-Arm Curl with Twist in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.