Arms · Cable
Cable One Arm Curl
How to do the cable one arm 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
- Flexion
- Mechanic
- Isolation
How to do it
Set a single handle on a low pulley and stand facing the machine. Grip the handle with an underhand grip, pin your elbow to your side, and curl the handle up toward your shoulder. Lower slowly to a full stretch, keeping constant tension from the cable.
- 1Bicep contracting hard at the top of the curl
- 2Elbow staying pinned to your side throughout
- 3Constant cable tension even at the bottom stretch
Common mistakes
- Swinging your body or letting the elbow drift forward
- Cutting the range short at the bottom
- Letting the wrist roll back to cheat the weight up
Muscles worked
The cable one arm curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the cable one arm 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.