Arms · Cable
Cable One Arm Biceps Curl
How to do the cable one arm biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Stand beside a low cable column holding a single handle with one arm at your side. Curl the handle toward your shoulder, keeping your upper arm fixed, then lower under control against the constant cable tension.
- 1Feel your biceps working against steady tension through the whole range
- 2Keep your upper arm pinned to your side as you curl
- 3Squeeze at the top, then control the cable back down
Common mistakes
- Avoid swinging your body or stepping to help the curl
- Don't let your elbow drift forward or flare out
- Don't let the cable snap your arm straight at the bottom
Muscles worked
The cable one arm biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the cable one arm biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.