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Exercise 1642 · REF rZ80Gbp

Cable Seated One Arm Concentration Curl exercise animation

Cable Seated One Arm Concentration Curl

Category
Upper Arms
Equipment
Cable
Target
Biceps

Bracing the elbow against the leg while seated locks the upper arm in place for a concentration curl on the cable, which keeps continuous tension on the biceps through the entire range, including the stretched bottom position a dumbbell would let go slack. It's one of the strictest bicep isolation exercises available precisely because the elbow genuinely can't move. Most lifters notice one arm is meaningfully harder to control here than the other.

How to Do the Cable Seated One Arm Concentration Curl

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

Muscles Worked

The Cable Seated One Arm Concentration Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have cable? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Cable Seated One Arm Concentration Curl work?
The Cable Seated One Arm Concentration Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Cable Seated One Arm Concentration Curl?
The Cable Seated One Arm Concentration Curl is done with a cable.
What's a good alternative to the Cable Seated One Arm Concentration Curl?
If you don't have access to a cable, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.