Cable Seated Single Arm Unilateral Biceps Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Seated Single Arm Unilateral Biceps Curl

Step by step instructions, muscle activation and variants for the Cable Seated Single Arm Unilateral Biceps Curl.

MediumBiceps

About this exercise

The Cable Seated Single-Arm Bicep Curl isolates one bicep at a time while seated in front of a low cable pulley. Training each arm independently allows you to address strength imbalances and achieve a stronger mind-muscle connection.

How to Perform

  • Place a bench in front of a low cable pulley and attach a single-D handle
  • Sit upright on the bench with feet flat on the floor, grasping the handle in one hand with a supinated (palms-up) grip
  • Brace your core and keep the working elbow close to your torso throughout the movement
  • Curl the handle upward toward your shoulder in a controlled arc
  • Squeeze the bicep at the top, then lower slowly back to the starting position
  • Complete all reps on one arm before switching to the other

Muscle Activation

Primary
Biceps
Secondary
Inner forearm

Common Mistakes

Common mistakes content is coming soon.

About the Cable Seated Single Arm Unilateral Biceps Curl

The Cable Seated Single Arm Unilateral Biceps Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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