Cable Seated One Arm Concentration Curl
Cable Seated One Arm Concentration Curl Exercise Description
The Cable Seated One Arm Concentration Curl targets the elbow flexors, with primary emphasis on the biceps brachii and assistance from the brachialis and brachioradialis. Seated with the upper arm braced against the inner thigh limits shoulder motion, encouraging a strict elbow-flexion pattern for a focused curl. Using a low pulley provides a smooth, consistent line of resistance throughout the range of motion when set to maintain cable tension at the bottom. The seated position supports a neutral spine and stable base, helping you control the movement and minimize body sway. This variation is well-suited for precise technique practice and emphasis on full, controlled elbow flexion and extension.
- Muscle Groups: Biceps
- Target Muscles: Biceps Brachii - Short Head
- Assisting Muscles: Brachialis, Brachioradialis
- Stabilizing Muscles: Extensor Carpi Ulnaris, Flexor Carpi Radialis, Rhomboid Major, Transversus Abdominis, 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: Inner Bicep
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Cable Seated One Arm Concentration Curl Exercise
‘- Set a single-handle to the lowest pulley. Place a flat bench facing the machine.
– Sit with feet flat and knees slightly apart; hinge lightly at the hips.
– Keep spine neutral, ribcage stacked, and shoulders down and back.
– Hold the handle with the working hand. Position the back of that upper arm against the same-side inner thigh, just above the knee.
– Scoot the bench so the cable stays taut at the bottom of the rep.
– Align the forearm with the cable. Keep a neutral wrist.
– Fix the upper arm in place; avoid letting the elbow drift.
– Curl by flexing the elbow, bringing the handle toward the same-side shoulder. Keep the shoulder quiet.
– Briefly stop near the top without letting the wrist bend or shoulder shrug.
– Lower slowly until the elbow is near full extension, without locking out or letting the cable slack.
– Maintain steady breathing; avoid holding your breath.
– Keep the torso still—no swinging, leaning, or twisting.
– Repeat all steps on the other arm.
Cable Seated One Arm Concentration Curl Tips
‘- Sit with your feet flat, knees slightly apart, and hinge lightly at the hips.
– Keep your spine neutral with the ribcage stacked and shoulders down and back.
– Press the back of your upper arm firmly against your same-side inner thigh just above the knee.
– Scoot the bench so the cable stays taut at the bottom of the rep.
– Align your forearm with the cable and maintain a neutral wrist.
– Keep your upper arm fixed in place and avoid letting the elbow drift.
– Curl by flexing the elbow to bring the handle toward the same-side shoulder while keeping the shoulder quiet.
– Pause briefly near the top without letting the wrist bend or the shoulder shrug.
– Lower the handle slowly until the elbow is near full extension without locking out or letting the cable slack.
– Keep your torso still—no swinging, leaning, or twisting—while maintaining steady breathing.
Cable Seated One Arm Concentration Curl Beginner Introduction
The Cable Seated One Arm Concentration Curl is a single-arm cable curl performed in a seated position, designed for highly controlled work through the elbow. The working arm rests against the inside of the thigh, which limits how much the shoulder can move and places the effort mainly on the front of the upper arm. A handle attached to a low cable setting creates a steady pull throughout the motion, so the biceps stay engaged from the start of the curl to the end. The forearms also contribute as the weight is lifted and lowered.
Because the lifter is seated on a bench with the torso supported in an upright position, the body has a solid base, reducing swaying or cheating with momentum. This setup encourages a deliberate bend-and-straighten action at the elbow rather than involving other joints. As a result, this version of the curl suits lifters who want to refine their technique, pay attention to small details in their form, and emphasize strict, smooth repetitions for the arms.