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Biceps · Cable · Beginner

How to do Cable Seated One Arm Concentration Curl

The cable seated one arm concentration curl is an isolation exercise targeting the biceps, performed using a cable machine while seated. It emphasizes strict form and muscle contraction by stabilizing the upper arm against the thigh.

Cable Seated One Arm Concentration Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Cable
Level
Beginner
Category
Biceps

How to do Cable Seated One Arm Concentration Curl, step by step

  1. Sit on a bench with your feet flat on the floor and your back straight.
  2. Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.
  3. Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.
  4. Pause for a moment at the top of the movement, squeezing your biceps.
  5. Slowly lower the cable handle back to the starting position while inhaling.
  6. Repeat for the desired number of repetitions, then switch arms.

Muscles worked

Cable Seated One Arm Concentration Curl works your biceps as the main mover, with help from your forearms.

Track Cable Seated One Arm Concentration Curl in SPLYT

Cable Seated One Arm Concentration Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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