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Cable Unilateral Bicep Curl

Cable Unilateral Bicep Curl

The Cable Unilateral Bicep Curl is a highly effective exercise for targeting the bicep muscles. It involves using a cable machine to isolate and strengthen your biceps one arm at a time, allowing for better focus and muscle activation. This exercise primarily targets the biceps brachii, which is the main muscle responsible for flexing the elbow joint and creating that desirable "bicep peak." Unlike traditional dumbbell or barbell curls, the cable provides a constant tension throughout the entire range of motion. This means that your muscles are working against resistance from start to finish, maximizing the effectiveness of the exercise. Additionally, the unilateral nature of this exercise helps to correct any muscle imbalances that may exist between your left and right arm, ensuring symmetrical development. To perform the Cable Unilateral Bicep Curl, you'll need a cable machine with an adjustable pulley, a cable handle attachment, and an appropriate weight stack. Start by choosing a weight that challenges you but allows for proper form. Standing with your feet shoulder-width apart, grab the handle with an underhand grip. Keeping your upper arm stationary and your elbow close to your body, exhale and curl the handle up towards your shoulder while contracting your biceps. Pause for a second at the top, then slowly lower the handle back to the starting position. To get the most out of this exercise, it's crucial to maintain strict form. Avoid swinging your body or using momentum to complete the movement. Focus on the mind-muscle connection, really squeezing and contracting your bicep at the top of the movement. Aim for a controlled tempo both on the way up and down, emphasizing the eccentric (lowering) portion of the exercise for maximum muscle growth. Incorporating the Cable Unilateral Bicep Curl into your fitness routine can help you develop strong, defined biceps while also improving your overall arm strength. Remember to gradually increase the weight as you get stronger and always listen to your body. Happy curling!


  • Stand in front of a cable machine with your feet shoulder-width apart and knees slightly bent.
  • Grab the handle of the cable machine with an underhand grip, palm facing up.
  • Position your elbow against the side of your body and keep it stationary throughout the exercise.
  • Start with your arm fully extended and slowly curl your forearm towards your bicep, while exhaling.
  • Contract your biceps at the top of the movement and hold for a brief pause.
  • Lower the handle back to the starting position in a controlled manner while inhaling.
  • Repeat for the desired number of repetitions and then switch to the other arm.
  • Maintain proper form and avoid using momentum to lift the weight.

Tips & Tricks

  • Focus on using proper form and technique to target your biceps effectively.
  • Initiate the movement by contracting your biceps and curling the cable handle towards your shoulder.
  • Keep your elbow close to your body to maintain tension on your biceps.
  • To prevent swinging, engage your core and stabilize your body throughout the exercise.
  • Control the weight on both the concentric (lifting) and eccentric (lowering) phases of the movement.
  • Take advantage of the unilateral nature of the exercise to address any muscle imbalances between your arms.
  • Avoid using momentum or excessive weight to ensure that your biceps are doing the majority of the work.
  • Vary your grip width to target different heads of the biceps.
  • Incorporate both high-repetition sets for muscle endurance and lower-repetition sets for muscle strength.
  • Don't forget to stretch your biceps after the workout to maintain flexibility and prevent muscle tightness.


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