About this exercise
A seated, single-arm cable curl performed in a concentration style, with the elbow braced against the inner thigh. This strict positioning isolates the biceps peak and eliminates momentum from the shoulder and back.
Cable Seated One-Arm Concentration Curl
Step by step instructions, muscle activation and variants for the Cable Seated One-Arm Concentration Curl.
MediumBiceps
How to Perform
- Attach a single-D handle to the low pulley of a cable machine and place a flat bench or chair in front of it
- Sit facing the machine, feet flat on the floor, and pick up the handle with one hand using a supinated (underhand) grip
- Brace the back of your working elbow against the inner thigh of the same-side leg
- Keep your upper arm stationary and curl the handle up toward your shoulder
- Squeeze the bicep hard at the top, then slowly lower the handle back to full extension
- Complete all reps on one side before switching arms
Muscle Activation
Primary
Biceps
Secondary
Inner forearm
Common Mistakes
Common mistakes content is coming soon.
About the Cable Seated One-Arm Concentration Curl
The Cable Seated One-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.