Exercise guide
Cable Unilateral Bicep Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This exercise provides constant tension throughout the entire range of motion, effectively isolating the biceps while allowing you to address strength imbalances between arms.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the lowest position and attach a single D-handle.
- Stand facing the machine and grab the handle with an underhand (supinated) grip.
- Take a small step back so the weight stack is slightly lifted, ensuring tension at the bottom of the rep.
- Adopt a staggered stance with your core engaged and your chest held high.
How to do it
- Exhale as you curl the handle toward your shoulder by flexing the elbow, keeping your upper arm pinned to your side.
- Squeeze the bicep forcefully at the top of the movement for a one-second peak contraction.
- Inhale as you slowly lower the weight back to the starting position using a controlled 3-second eccentric phase.
- Complete the full set on your non-dominant arm first before switching to the other side.
Form checklist
- Keep the elbow stationary and tucked against the ribcage throughout the movement.
- Maintain a neutral, strong wrist; do not let the weight pull your wrist into extension.
- Avoid using torso momentum or 'swinging' the weight up.
- Ensure the shoulder remains depressed and retracted, not shrugging upward.
Pro tips
- To maximize the peak of the bicep, slightly supinate your wrist (rotate your pinky toward your shoulder) as you reach the top of the curl.
- Step slightly forward and keep your arm behind your midline to emphasize the long head of the bicep in a stretched position.
Make it harder
- Add a 2-second isometric hold at the midpoint (90-degree angle) of every repetition.
- Perform '1.5 reps' by curling all the way up, lowering halfway, curling back to the top, and then lowering all the way down.
Frequently asked
- What muscles does the cable unilateral bicep curl work?
- The cable unilateral bicep curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable unilateral bicep curl?
- The cable unilateral bicep curl uses cable.
- Is the cable unilateral bicep curl good for beginners?
- Yes. The cable unilateral bicep curl is a beginner-friendly movement and a strong foundation to build on.