How to do the Cable Seated One Arm Concentration Curl
Cable Seated One Arm Concentration Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.
Cable Seated One Arm Concentration Curl demonstration · © GymiaFit
Cable Seated One Arm Concentration Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Seated One Arm Concentration Curl step by step
- 1Sit on a bench with your feet flat on the floor and your back straight.
- 2Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.
- 3Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.
- 4Pause for a moment at the top of the movement, squeezing your biceps.
- 5Slowly lower the cable handle back to the starting position while inhaling.
- 6Repeat for the desired number of repetitions, then switch arms.
Cable Seated One Arm Concentration Curl — questions
What muscles does the Cable Seated One Arm Concentration Curl work?
The Cable Seated One Arm Concentration Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable Seated One Arm Concentration Curl?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Seated One Arm Concentration Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Seated One Arm Concentration Curl?
Cable Close Grip Curl, Cable Concentration Curl, Cable Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Seated One Arm Concentration Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.