Cable Seated Single-Arm Bicep Curl
Isolate and build bicep strength with this seated cable curl! Maintain form and control for maximum gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Cable Seated Single-Arm Unilateral Bicep Curl
Equipment Needed: Cable machine
Starting Position:
1. Adjust the height of the cable pulley to the lowest setting.
2. Sit on the bench of the cable machine with your back straight and feet flat on the floor.
3. Select the appropriate weight on the cable machine.
4. Grasp the handle with your right hand, keeping your arm extended, and place your elbow at your side. Your palm should be facing upwards.
Movement:
1. Keep your upper arm stationary and curl the handle towards your shoulder by bending your elbow.
2. Squeeze your bicep at the top of the movement and hold for a brief moment.
3. Slowly lower the handle back to the starting position while controlling the weight.
4. Repeat for the desired number of repetitions (typically 10-15) on the right arm.
5. Switch to your left arm and repeat the exercise for the same number of repetitions.
Tips:
- Avoid swinging your body or using momentum; focus on controlled movements.
- Ensure that your elbow stays close to your body throughout the exercise.
- Breathe out while curling the weight up and breathe in as you lower it back down.