Arms · Cable
Cable Seated Single Arm Unilateral Biceps Curl
How to do the cable seated single arm unilateral biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit beside a low cable pulley and grip the single handle with your palm facing forward. Curl the handle toward your shoulder while keeping your elbow locked at your side. Pause and squeeze, then lower slowly. Finish all reps on one arm before switching sides.
- 1Biceps on the working arm driving the curl toward your shoulder
- 2Elbow tucked at your side as the cable resists
- 3Squeeze at the top and slow stretch on the way down
Common mistakes
- Swinging your torso or using momentum
- Letting your wrist bend or rotate too much
- Flaring your elbow forward away from your ribs
Muscles worked
The cable seated single arm unilateral biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the cable seated single arm unilateral 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.