TETSUCable Seated One Arm Concentration Curl
The Cable Seated One Arm Concentration Curl is a cable exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Cable Seated One Arm Concentration Curl
- Sit on a bench with your feet flat on the floor and your back straight.
- Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.
- Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Slowly lower the cable handle back to the starting position while inhaling.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Cable Seated One Arm Concentration Curl work?
The Cable Seated One Arm Concentration Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Cable Seated One Arm Concentration Curl?
You need a cable machine to perform the Cable Seated One Arm Concentration Curl.
How many sets and reps of the Cable Seated One Arm Concentration Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Cable Seated One Arm Concentration Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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