Arms · Cable
Single Arm Bicep Curl
How to do the single arm bicep 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
- Curl
- Mechanic
- Isolation
How to do it
Stand next to a low pulley cable. Grip the handle with your palm facing forward and curl toward your shoulder, keeping your elbow fixed at your side. Pause and squeeze, then lower with control. Perform all reps on one side before switching.
- 1Feel the biceps on one arm working as you curl the cable handle toward your shoulder
- 2Keep your elbow tucked at your side and control the cable's resistance
- 3Squeeze at the top and slowly lower to maintain tension
Common mistakes
- Avoid swinging your torso or using momentum
- Don't let your wrist bend or rotate excessively
- Avoid flaring your elbow forward; keep it by your ribcage
Muscles worked
The single arm bicep curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Single Arm Bicep Curl strength standards
See how your single arm bicep curl ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM35 lb
Silvere1RM72.5 lb
Golde1RM127.5 lb
Platinume1RM185 lb
Diamonde1RM222.5 lb
Champione1RM255 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the single arm bicep 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 April 2026.