Cable Seated Unilateral Bicep Curl

Seated upright on a bench between the towers, one arm hangs down at the side toward a low pulley and curls the handle; the seat keeps the legs and the hips out of it.

How to do it

Setup

Seated upright with the back supported, a low pulley at your side, its handle in the near hand, arm hanging straight.

Steps

Curl the handle up to the shoulder.
Keep the elbow down at your side.
Lower slowly to a straight arm; switch sides after the set.

Common mistakes

Leaning away from the pulley to lift more: sit square against the backrest. Elbow drifting forward at the top: keep it by the side. Stack resting between reps: stop just before the plates touch.

Breathing

Exhale on the curl, inhale lowering.