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Instructions
- Attach a single handle to the low pulley on a cable machine.
- Stand with your side to the pulley, feet shoulder-width apart.
- Grip the handle with your working arm, arm fully extended and palm facing forward.
- Curl the handle upward toward your shoulder, keeping your elbow close to your body.
- Squeeze your bicep at the top of the movement.
- Lower the handle slowly back to the starting position with full control.
- Repeat for the desired number of reps, then switch arms.
Technical Tips
- Avoid using momentum; focus on controlled movement.
- Keep your elbow stationary throughout the curl.
- Maintain a straight posture and avoid leaning or twisting the torso.
- Use a full range of motion for maximum muscle activation.
Breathing Tips
- Exhale as you curl the handle upward.
- Inhale as you return to the starting position.
Medical restrictions
- Avoid if experiencing biceps tendonitis or elbow joint pain.
- Not recommended for individuals with recent shoulder injuries without medical clearance.
The Unilateral Bicep Curl Long Range Pulley is an effective isolation exercise targeting the biceps using a cable machine. By working one arm at a time, this movement allows for focused muscle engagement and helps correct imbalances between the left and right arms. The use of a cable provides continuous tension throughout the entire range of motion, which maximizes muscle stimulation, especially during the eccentric phase. Executed with the arm in a fully extended start position, this variation emphasizes the long head of the biceps, promoting peak development and improved arm aesthetics. It is ideal for hypertrophy-focused routines and can be easily adjusted for resistance, making it suitable for intermediate lifters looking to enhance their arm training with precision. The standing position also activates stabilizing muscles in the shoulder and core, contributing to overall strength improvements and functional symmetry. Incorporating this movement into a well-structured arm workout is beneficial for anyone seeking defined and balanced biceps.
How do I do a cable one-arm bicep curl correctly?
To perform a cable one-arm bicep curl correctly, stand sideways to a low pulley machine, grip the handle with your palm facing forward, curl up with control, squeeze at the top, then lower slowly to full extension.
What muscles do cable one-arm bicep curls work?
Cable one-arm bicep curls primarily target the biceps, especially the long head, with secondary activation of the brachialis and brachioradialis muscles.
Is the one-arm cable bicep curl better than dumbbell curls?
The one-arm cable bicep curl offers constant tension and better isolation than dumbbell curls, making it a strong choice for maximizing bicep engagement and correcting imbalances.
Can beginners do unilateral bicep cable curls?
While primarily suited for intermediate users, beginners can perform unilateral bicep cable curls with light resistance and proper form to build foundational strength.
How often should I include cable bicep curls in my workout?
You can include cable bicep curls 1–2 times per week as part of your arm or upper body routine, ensuring adequate recovery between sessions.