About this exercise
A self-resisted biceps curl performed in a seated position, using the opposite hand to apply manual resistance against the curling arm. The drill builds mind-muscle connection and biceps strength without any equipment.
Bodyweight Seated Single Arm Concentration Curl
Step by step instructions, muscle activation and variants for the Bodyweight Seated Single Arm Concentration Curl.
EasyBiceps
How to Perform
- Sit on a bench or chair with feet flat on the floor
- Place the elbow of your working arm on the inside of your thigh
- Grip your working wrist with the opposite hand to create resistance
- Curl your working arm upward against the manual resistance, squeezing the biceps at the top
- Slowly lower your arm back down while maintaining steady opposing pressure
- Complete all reps on one side before switching arms
Muscle Activation
Primary
Biceps
Secondary
Inner forearm
About the Bodyweight Seated Single Arm Concentration Curl
The Bodyweight Seated Single Arm Concentration Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
