Cable Seated Floor One Arm Concentration Curl
Cable Seated Floor One Arm Concentration Curl Exercise Description
The Cable Seated Floor One-Arm Concentration Curl is an isolation elbow-flexion exercise performed with a low-pulley cable and a single handle. It targets the biceps brachii as the prime mover, with assistance from the brachialis and brachioradialis; forearm flexors contribute to grip stability. Bracing the upper arm against the inner thigh limits shoulder motion and momentum, directing the load to the elbow joint. A supinated (underhand) grip biases the biceps brachii throughout the curl, while the cable provides continuous tension through the full range. Maintain a neutral spine, level shoulders, and a steady torso to keep the movement precise and joint-friendly.
- Muscle Groups: Biceps
- Target Muscles: Biceps Brachii - Long Head
- Assisting Muscles: Brachialis, Brachioradialis
- Stabilizing Muscles: Flexor Carpi Ulnaris, Flexor Digitorum Superficialis, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Elbow Flexors, Forearm Supinators
- Joint Involvement: Single-joint
- Muscle Location: Outer Bicep
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Cable Seated Floor One Arm Concentration Curl Exercise
‘- Attach a single D-handle to a low pulley. Sit on the floor facing the stack with legs comfortably apart.
– Hold the handle in one hand with a supinated grip. Lightly hinge at the hips, keeping a neutral spine and ribcage stacked over the pelvis.
– Position the working elbow just inside the same-side thigh, a few inches above the knee. Upper arm stays in firm contact with the thigh.
– Start with the elbow extended without locking; wrist neutral (no bending into flexion or extension). Shoulder remains down and back (no shrugging).
– Inhale. Create light abdominal tension and keep your torso still.
– Curl by flexing the elbow only. Keep the upper arm fixed against the thigh and the forearm supinated as the handle travels toward your shoulder.
– Stop before the elbow drifts forward or the shoulder rolls inward. Briefly hold the top with the biceps fully shortened—no wrist curl.
– Control the descent. Exhale as you return the handle along the same path to near full extension while maintaining cable tension.
– Keep the cable clear of the leg throughout. Adjust your distance from the stack so the line of pull matches your forearm at the bottom.
– Common faults to avoid: swinging the torso, letting the elbow leave the thigh, shrugging the shoulder, or bending the wrist. Switch arms and repeat.
Cable Seated Floor One Arm Concentration Curl Tips
‘- Keep a neutral spine with your ribcage stacked over your pelvis as you hinge at the hips.
– Press your upper arm firmly against the inner thigh and keep it fixed there throughout the curl.
– Use a supinated (underhand) grip and keep the forearm supinated for the whole rep.
– Maintain a neutral wrist—avoid bending it into flexion or extension, including at the top (no wrist curl).
– Create light abdominal tension and keep your torso still so only the elbow moves.
– Curl by flexing the elbow only and stop before the elbow drifts forward or the shoulder rolls inward.
– Keep the shoulder down and back; avoid shrugging as you curl.
– Control the descent and return the handle along the same path while maintaining cable tension.
– Adjust your distance from the stack so the cable’s line of pull matches your forearm at the bottom and stays clear of your leg.
Cable Seated Floor One Arm Concentration Curl Beginner Introduction
The Cable Seated Floor One-Arm Concentration Curl is a single-arm curl variation performed on the floor with a low cable and handle, designed to emphasize strict arm work. The lifter sits facing the weight stack with the working arm resting against the inside of the thigh, so the upper arm stays anchored while the cable resists the bend of the elbow. This setup minimizes help from the shoulder and body swing, placing the workload mainly on the biceps, with support from the forearms and grip muscles.
An underhand hand position places extra emphasis on the biceps throughout the motion, while the cable resists both the lift and the return for a steady challenge through the whole arc. The trunk stays steady with a natural back position and relaxed, even shoulders, encouraging a smooth, deliberate curl rather than a heaving motion. The overall theme of the exercise is controlled, joint-friendly arm training that highlights one side at a time for focused tension and clear feedback on form.