Exercise guide
Cable Seated Single Arm Unilateral Bicep Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This exercise isolates the biceps using constant cable tension and a seated position to eliminate momentum. The unilateral approach allows for focused muscle activation and helps correct strength imbalances between arms.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Position a flat bench perpendicular to a cable machine with the pulley set to the lowest position.
- Sit sideways on the bench so your working arm is closest to the machine.
- Grasp the D-handle with an underhand (supinated) grip and sit tall with your feet flat on the floor.
- Extend your arm fully toward the pulley, ensuring there is tension on the cable even at the start.
How to do it
- Exhale and curl the handle toward your shoulder by flexing at the elbow, keeping your upper arm pinned to your side.
- Squeeze your bicep firmly at the top of the movement for a one-second peak contraction.
- Inhale and slowly lower the weight back to the starting position over a 2-3 second count.
- Complete the set on one arm before rotating your body to repeat on the opposite side.
Form checklist
- Keep your elbow stationary and tucked against your ribs throughout the movement.
- Maintain a neutral spine and avoid leaning your torso to help move the weight.
- Ensure your wrist remains straight and does not curl inward excessively.
- Control the weight on the way down; do not let the stack drop abruptly.
Pro tips
- Supinate your wrist by trying to point your pinky toward your shoulder at the top of the rep for better peak contraction.
- Brace your non-working hand on the edge of the bench to increase stability and focus more force into the working arm.
Make it harder
- Add a 2-second pause at the mid-point (90-degree angle) during the lowering phase.
- Slow down the eccentric phase to 4 seconds to maximize time under tension.
Frequently asked
- What muscles does the cable seated single arm unilateral bicep curl work?
- The cable seated single arm unilateral bicep curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable seated single arm unilateral bicep curl?
- The cable seated single arm unilateral bicep curl uses cable.
- Is the cable seated single arm unilateral bicep curl good for beginners?
- Yes. The cable seated single arm unilateral bicep curl is a beginner-friendly movement and a strong foundation to build on.