Videos
Instructions
- Stand next to a cable machine with the handle set at the lowest pulley position.
- Grab the handle with one hand, arm fully extended and elbow close to your torso.
- Curl the handle towards your shoulder by flexing your elbow.
- Squeeze your bicep at the top of the movement.
- Slowly lower the handle back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Technical Tips
- Keep your elbow stationary throughout the movement.
- Avoid using momentum or leaning backwards.
- Use a controlled tempo for both lifting and lowering phases.
- Keep your wrist neutral to minimize forearm strain.
Breathing Tips
- Exhale while curling the weight up.
- Inhale while lowering the weight down.
Medical restrictions
- Elbow tendonitis or recent elbow injury
- Shoulder impingement or instability
- Severe wrist strain or carpal tunnel syndrome
The Unilateral Pulley Bicep Curl is a focused strength training exercise that isolates the biceps using a cable machine. By working one arm at a time, it helps improve muscular symmetry and correct imbalances. The use of a cable allows for constant tension throughout the range of motion, which enhances muscle engagement and control. This exercise is ideal for beginners and advanced lifters alike, offering a controlled and joint-friendly alternative to free weight curls. It’s especially effective in hypertrophy programs and rehabilitation contexts due to its stability and precision. Incorporating the Unilateral Pulley Bicep Curl into your routine promotes better bicep development, grip strength, and coordination. Whether you're aiming to sculpt your arms or improve strength performance, this cable-based curl is a reliable and accessible addition to your training regimen.
How do I do a cable bicep curl with one arm?
To perform a one-arm cable bicep curl, stand next to a low pulley, grasp the handle with one hand, and curl it toward your shoulder while keeping your elbow still and your form strict throughout the movement.
Is the unilateral cable curl better than dumbbell curls?
Unilateral cable curls provide constant tension on the muscle, which can improve muscle activation and control compared to dumbbells, especially for beginners or those targeting specific imbalances.
Can I do cable curls every day?
While cable curls are effective, training the same muscle daily can lead to overuse injuries. It’s best to allow at least 48 hours of recovery between biceps sessions for optimal growth and recovery.