Arms · Cable
Cable Seated Unilateral Biceps Curl
How to do the cable seated 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 facing a low cable pulley with a single handle attached. Grip the handle with your palm facing up and curl it toward your shoulder, keeping your elbow pinned at your side. Squeeze at the top, then lower under control and repeat on the same arm before switching.
- 1Biceps working through the full curl as the cable pulls back
- 2Elbow staying fixed at your side throughout
- 3Constant tension from the cable on the way down
Common mistakes
- Swinging your torso to move the handle
- Letting your elbow drift forward or flare out
- Bending or twisting your wrist at the top
Muscles worked
The cable seated unilateral biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the cable seated 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.