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All exercises

Cable seated one arm concentration curl

Beginner

Cable seated one arm concentration curl is a isolation cable exercise for the biceps, also working the forearms.

Trained one side at a time.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Cable
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with your feet flat on the floor and your back straight.
  2. 2Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.
  3. 3Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.
  4. 4Pause for a moment at the top of the movement, squeezing your biceps.
  5. 5Slowly lower the cable handle back to the starting position while inhaling.
  6. 6Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell one arm seated hammer curlDumbbell
  • Dumbbell standing one arm concentration curlDumbbell
  • Dumbbell seated reverse grip concentration curlDumbbell
  • Cable concentration curlCable

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm concentration curl (on stability ball)Dumbbell
  • Dumbbell one arm seated bicep curl on exercise ballDumbbell
  • Cable overhead curl on exercise ballCable
  • Cable one arm preacher curlCable
Logged today · 90 seconds restCable seated one arm concentration curl

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