Arms · Cable
Cable Unilateral Biceps Curl
How to do the cable unilateral 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 grip the handle with one hand, palm facing forward. Keep your elbow pinned to your side and curl the handle up toward your shoulder, then lower under control.
- 1Feel your biceps contract hard as you curl the handle up
- 2Keep your elbow fixed at your side through the full range
- 3Maintain constant cable tension at the bottom of each rep
Common mistakes
- Do not swing your torso or let your elbow drift forward
- Do not use momentum; curl and lower under control
- Do not let the weight stack slam or yank your arm down
Muscles worked
The cable unilateral biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the cable 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.