Arms · Cable
Cable One Arm Neutral Grip Biceps Curl
How to do the cable one arm neutral grip 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
- Flexion
- Mechanic
- Isolation
How to do it
Set a cable pulley to the lowest position and attach a single handle. Stand side-on, grip the handle with a neutral palm-facing-in grip, and curl it up toward your shoulder while keeping your elbow pinned to your side, then lower under control.
- 1Biceps and brachialis squeezing as you curl
- 2Constant cable tension through the whole range
- 3Elbow staying fixed at your side
Common mistakes
- Swinging the torso to lift the weight
- Letting the elbow drift forward or flare out
- Cutting the lowering phase short
Muscles worked
The cable one arm neutral grip biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Lower AbsMinor
- ObliquesMinor
- Front DeltsMinor
Kovo programs the cable one arm neutral grip 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.