Cable Unilateral Bicep Curl
Description
The cable unilateral bicep curl is performed standing at a low cable station with a single D-handle. Curling one arm at a time creates focused single-arm bicep work with the constant tension of cables. The unilateral pattern corrects strength imbalances and allows mind-muscle focus on the working bicep.
Muscle Group
Equipment Required
Cable Unilateral Bicep Curl Instructions
- Set a cable to the lowest pulley position with a single D-handle.
- Stand facing the cable station with feet shoulder-width apart.
- Grip the handle in your right hand with an underhand grip.
- Step back slightly to create cable tension with arm extended.
- Brace your core and pin your right elbow against your side.
- Curl the handle up by bending only at the elbow.
- Squeeze your bicep hard at the top.
- Lower the handle back down with control to full extension. Complete reps, then switch arms.
Cable Unilateral Bicep Curl Form & Visual
Cable Unilateral Bicep Curl Benefits
- Constant cable tension through the range
- Single-arm work corrects imbalances
- Allows mind-muscle focus on working bicep
- Strict form enforced by cable resistance
- Builds bicep size and strength
- Useful for hypertrophy training
Cable Unilateral Bicep Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
Cable Unilateral Bicep Curl Variations & Alternatives
- Cable Curl
- Dumbbell Biceps Curl
- Concentration Curl
- Single Arm Cable Curl
