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Arms Cable Intermediate Unilateral Video

How to do the Crucifix Curl (Single Arm)

Primary: Biceps · also works Forearms, Shoulders.

The Crucifix Curl - Single Arm is an effective isolation exercise that targets the biceps. By focusing on one arm at a time, it ensures balanced development and strength. This exercise requires a dumbbell and good form to maximize the activation of the biceps muscle. It's particularly beneficial for those looking to improve their arm definition and strength in a focused manner. Intermediate level of experience is recommended as proper control and technique are crucial for performance and minimizing the risk of injury.

Demo video: Crucifix Curl (Single Arm) · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand straight with your feet shoulder-width apart, holding a dumbbell in one hand.

  2. 2

    Raise your arm to the side until it is parallel to the ground, keeping a slight bend in the elbow.

  3. 3

    Curl the dumbbell towards your shoulder while keeping the upper arm stationary and then slowly lower it to the starting position.

Coaching cues

  • Keep your core engaged to maintain balance.
  • Avoid swinging the dumbbell; use controlled movements.
  • Ensure your wrist remains straight throughout the exercise to prevent injury.

Sets, reps and where it fits

Muscle

3–4 × 10–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Crucifix Curl (Single Arm) alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Cable CurlCable · beginner Cable Handles Bicep CurlCable · beginner Cable Rope CurlsCable · beginner V-Bar Bicep CurlsCable · beginner Cable Reverse Grip Bar CurlCable · intermediate Cable Squat Bicep CurlsCable · intermediate

Frequently asked questions

What muscles does the Crucifix Curl (Single Arm) work?

Primary: Biceps. Secondary: Biceps, Forearms, Shoulders

How many sets and reps of Crucifix Curl (Single Arm) should I do?

For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Crucifix Curl (Single Arm)?

Same movement pattern, different equipment: Cable Curl, Cable Handles Bicep Curl, Cable Rope Curls, V-Bar Bicep Curls, Cable Reverse Grip Bar Curl, Cable Squat Bicep Curls.

Is the Crucifix Curl (Single Arm) good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.