Cable Seated Unilateral Bicep Curl

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

The cable seated unilateral bicep curl trains the biceps brachii one arm at a time from a seated position, with the brachialis and brachioradialis of the forearm assisting the curl. Training each arm independently lets you correct strength imbalances and keep constant cable tension on the upper arm through the full range.

Cómo hacer el Cable Seated Unilateral Bicep Curl

1Set a cable pulley to the lowest position and attach a single handle. Sit on a bench placed in front of the stack.
2Grip the handle with one hand in an underhand (supinated) grip, palm facing up, and let your arm hang down by your side.
3Sit tall with your chest up and brace your core, keeping your upper arm pinned against your torso.
4Curl the handle up toward your shoulder by bending only at the elbow, squeezing the biceps at the top.
5Keep your elbow fixed in place and your wrist straight as you lift, so the upper arm does the work.
6Lower the handle under control back to full extension, resisting the cable on the way down.
7Complete all your reps on one arm, then switch the handle to the other hand and repeat.
8After both sides are done, return the handle to the stack with control.

Consejos de técnica

Keep the working elbow tucked against your side throughout the set so the tension stays on the biceps rather than the front shoulder.
Move slowly and avoid swinging — a seated position removes the temptation to rock your body for momentum.
Match the reps and weight on your weaker arm and let it set the pace, then mirror it on the stronger side to even out imbalances.
Squeeze the biceps hard at the top and control the lowering phase to make the most of the constant cable resistance.

Errores comunes

Letting the elbow drift forward or flare out, which pulls the front shoulder into the lift and takes work off the biceps.
Using body sway or a backward lean to heave the handle up, which cheats the rep and reduces tension on the muscle.
Cutting the range short by not lowering to full extension, which limits biceps stretch and overall growth.
Bending the wrist toward you at the top instead of keeping it straight, which strains the wrist and shifts load off the biceps.

Preguntas frecuentes

What muscles does the cable seated unilateral bicep curl work?

It primarily works the biceps brachii in the upper arm, with the brachialis and brachioradialis of the forearm assisting as you curl the handle up.

Why train one arm at a time?

Curling one arm at a time lets you focus on each biceps individually, so a stronger arm can't take over. It's an effective way to find and correct left-to-right strength or size imbalances.

Why use a cable instead of a dumbbell?

A cable keeps tension on the biceps through the entire range, including the bottom of the rep where a dumbbell feels light. Seated and unilateral, it also makes it easier to stay strict and control the lowering phase.

How many sets and reps should I do?

For arm growth, 2–4 sets of 10–15 reps per arm works well. Use a weight you can control with a strict elbow and no body swing.