Cable Seated Single Arm Unilateral Bicep Curl exercise animation (Hombre)

Cable Seated Single Arm Unilateral Bicep Curl

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Upper Arms
Tipo
Strength

The cable seated single arm unilateral bicep curl is an isolation exercise that trains one arm at a time, working the biceps brachii on the front of the upper arm with help from the brachialis and brachioradialis of the forearm. Sitting fixes your torso, and the cable keeps constant tension on the muscle through the full range, making it a precise tool for building arm size and ironing out side-to-side strength differences.

Cómo hacer el Cable Seated Single Arm Unilateral Bicep Curl

  1. 1Set the cable pulley to its lowest position and attach a single-grip handle.
  2. 2Sit on a bench or seat facing the machine, feet flat on the floor, and grasp the handle in one hand with an underhand (palm-up) grip.
  3. 3Let your arm hang down and slightly forward so the cable stays taut, keeping your elbow pinned close to your side.
  4. 4Brace your core and sit tall, keeping your shoulder and upper arm still throughout the set.
  5. 5Curl the handle up toward your shoulder by bending only at the elbow, squeezing the biceps at the top.
  6. 6Pause briefly at the top, then lower the handle under control until your arm is almost fully extended and you feel a stretch in the biceps.
  7. 7Complete all reps on one arm, then switch the handle to the other hand and repeat for an equal number of reps.

Consejos de técnica

  • Keep your elbow fixed against your side so the movement comes purely from the forearm, not from swinging the upper arm.
  • Lower the handle slowly (about two to three seconds) to keep tension on the biceps and get more out of each rep.
  • Sit upright and avoid rocking your torso to help lift the weight; let the working arm do the work.
  • Place your free hand on your knee or the bench for a stable base, and match the reps on both arms to keep them balanced.

Errores comunes

  • Letting the elbow drift forward or flare out, which turns the curl into a front-raise and pulls tension off the biceps.
  • Using momentum from the back or shoulder to swing the weight up, which cheats the rep and reduces muscle work.
  • Cutting the range short by not lowering all the way, robbing the biceps of the stretch and limiting growth.
  • Loading the cable so heavy that your form breaks down, leading to wrist strain and a sloppy, partial curl.

Preguntas frecuentes

What muscles does the cable seated single arm bicep curl work?

It mainly works the biceps brachii on the front of the upper arm, with the brachialis and brachioradialis of the forearm assisting as you bend the elbow.

Why train one arm at a time?

Working unilaterally lets you focus on each biceps individually, fix side-to-side strength imbalances, and keep strict form without your stronger arm taking over.

Why use a cable instead of a dumbbell for this curl?

The cable keeps constant tension on the biceps through the whole range, including the bottom of the rep where a dumbbell goes light, which can make the muscle work harder.

How many sets and reps should I do?

For arm size, 2–4 sets of 10–15 reps per arm is a solid range. Use a weight you can control with a strict, full range of motion on every rep.

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