Cable Seated Unilateral Bicep Curl

Muscles worked

Setup

1. Position an incline bench set to a 45-60 degree angle facing away from a low cable pulley.
2. Attach a single D-handle to the cable and select a light to moderate weight.
3. Sit firmly against the bench with your feet flat on the floor for stability.
4. Reach back and grasp the handle with an underhand (supinated) grip, allowing your arm to hang straight down behind your shoulder line.

How to do it

1. Exhale and curl the handle toward your shoulder by flexing the elbow, keeping your upper arm completely stationary.
2. Squeeze the bicep forcefully at the top of the movement for a one-second peak contraction.
3. Inhale and slowly lower the weight back to the starting position over a 2-3 second count, feeling a deep stretch in the bicep.
4. Complete the full set on one arm before switching to the other side.

Form checklist

• Keep your elbow pinned in place behind your torso throughout the entire movement.
• Maintain a neutral wrist; do not let it curl toward your forearm.
• Ensure your back and shoulders remain in contact with the bench at all times.
• Avoid using momentum or swinging the shoulder to initiate the lift.

Pro tips

• Focus on the 'stretch' at the bottom of the rep to maximize muscle fiber recruitment.
• Slightly supinate your wrist (turn your pinky toward your shoulder) at the top of the curl for a better peak contraction.
• Keep your non-working hand on your thigh or the side of the bench to maintain core stability.

Make it harder

• Incorporate a 4-second eccentric (lowering) phase to increase time under tension.
• Add a 'half-rep' at the bottom of each full repetition to emphasize the stretched portion of the movement.

Frequently asked

What muscles does the cable seated unilateral bicep curl work?

The cable seated unilateral bicep curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the cable seated unilateral bicep curl?

The cable seated unilateral bicep curl uses cable.

Is the cable seated unilateral bicep curl good for beginners?

Yes. The cable seated unilateral bicep curl is a beginner-friendly movement and a strong foundation to build on.

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