Exercise · Arms · One side at a time

Single-arm machine biceps curl

The single-arm machine biceps curl isolates your biceps and also works your forearms. Training one side at a time helps fix strength or control differences between your arms. It’s a solid option if you like a guided path so you can focus on feeling your biceps work.

Biceps
Forearms

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The essentials

Do all reps on one side, then switch.
Keep your elbow on the pad.

Muscles worked

Front

Back

Primary: Biceps
Secondary: Forearms

How to do it

Set the seat so your elbow rests in the middle of the pad without shrugging your shoulder or leaning forward.
Sit down with your back against the pad if there is one, and grab the handle with one hand, palm facing up.
Keep your elbow pressed into the pad and your upper arm still. Take a deep breath in.
Curl the weight up under control for about 1 to 2 seconds, bringing your hand toward your shoulder without bending your wrist.
Lower the weight slowly for 2 to 3 seconds until your arm is almost straight, without fully locking out your elbow.
Do all your reps on one side, then switch arms and repeat with the same setup and range of motion.

Common mistakes

Lifting the shoulder or letting the elbow leave the pad
Instead : Adjust the seat or your torso so your elbow sits firmly on the pad and your shoulder stays down. If you feel it more in other areas than your biceps, reduce the weight.
Swinging the weight with your back or torso
Instead : Slow the movement down and keep your back on the pad if the machine has one. Think about squeezing the biceps at the top instead of throwing the weight up.
Dropping the weight too fast
Instead : Count 2 to 3 seconds on the way down and stop just before fully locking out your elbow to keep tension in the biceps.
Twisting or bending the wrist
Instead : Keep your palm facing up and your wrist neutral, like you are holding a hammer that cannot move. Adjust the handle or your grip so it feels natural.

Coach tips

Keep a small bend in your elbow at the bottom to keep tension in the biceps instead of resting the weight.
Breathe out as you curl up and in as you lower. Let your breathing set the pace, especially on the slow lowering phase.
Often start with the side that feels weaker so you can give it a bit more focus and energy.
If your machine has horizontal arm pads, keep your armpits snug against the pads so your arm does not slide back during the curl.

Variations

Add a 1 to 2 second pause at the top of each rep to increase time under tension for the biceps.
Use faster up phases (about 1 second) and very controlled lowers (about 3 seconds) to really feel the biceps working.
Alternate sets: one full set on one arm, then one full set on the other, keeping the same weight and rep range.

Sets and reps

For strength training, people often do 3 to 4 sets of 8 to 15 reps per arm on this machine, with a load that allows solid form on every rep.

Equipment

Alternatives for the same muscles

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Common questions

Which arm should I start with on single-arm machine biceps curls?

You can start with the arm that feels weaker or less stable. Since you are fresher at the beginning, this helps you focus more and slowly balance strength between sides.

Should I fully straighten my arm at the bottom?

You can go close to full extension, but keep a slight bend in the elbow so the joint is not taking all the load. The goal is to keep tension in the biceps, not to snap the elbow locked.

I feel this a lot in my forearms, is that normal?

Yes, your forearms help grip the handle and assist with bending the elbow, so they work too. If you want more focus on the biceps, ease your grip a bit and keep your wrist neutral, not bent.

Can I use the machine with both arms instead of one?

Yes, most biceps curl machines can be used with both arms. The single-arm version is mainly useful if you want to fix a weaker side or focus more on each biceps separately.