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Cable Seated One Arm Concentration Curl

Cable Seated One Arm Concentration Curl

The Cable Seated One Arm Concentration Curl is an excellent exercise that targets the biceps and helps to build strength and definition in the upper arm muscles. This exercise is performed using a cable machine, which provides continuous tension throughout the movement for maximum muscle engagement. To perform the Cable Seated One Arm Concentration Curl, you will need to sit on a bench facing away from the cable machine. Adjust the handle's height to chest level and grab it with an underhand grip using one hand. Place your elbow on the same side against the inside of your thigh, just above the knee. As you curl the handle upwards towards your shoulder, focus on contracting your biceps and keeping your upper arm stationary. Remember to exhale as you lift the weight and inhale as you lower it back down in a slow and controlled manner. Repeat for the desired number of repetitions before switching to the other arm. The beauty of the Cable Seated One Arm Concentration Curl is that it isolates the biceps, allowing for a more intense contraction and better muscle activation. Additionally, using the cable machine ensures a constant tension on the biceps throughout the entire range of motion, maximizing your results. Remember, proper form is essential for this exercise to be effective and safe. Ensure that you maintain a neutral spine, engage your core muscles, and avoid any swinging or jerking motions. Start with a weight that challenges you but allows for proper form, and gradually increase the resistance as you become stronger. Incorporate the Cable Seated One Arm Concentration Curl into your arm training routine to add variety and effectively target your biceps. Challenge yourself and track your progress over time to see noticeable improvements in your arm strength and muscle development.


  • Sit on a bench in front of a cable machine with your feet flat on the floor and knees slightly bent.
  • Grasp the handle of the cable machine with one hand, palm facing up.
  • Rest the back of your arm against your inner thigh while keeping your elbow close to your side.
  • Fully extend your arm downward, feeling the stretch in your biceps.
  • Slowly curl the handle upward, keeping your upper arm and elbow stationary.
  • Contract your biceps at the top of the movement, squeezing your muscle.
  • Lower the handle back down to the starting position in a controlled manner.
  • Repeat the movement for the desired number of repetitions.
  • Switch arms and repeat the exercise.
  • Remember to breathe properly throughout the exercise and maintain good form.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise, with controlled and smooth movements.
  • Engage your core muscles by keeping your back straight and your abs tight during the curl.
  • Start with a lighter weight to ensure you have proper control and range of motion, gradually increasing the resistance as you become more comfortable.
  • For maximum muscle activation, squeeze your bicep at the top of the movement and hold for a brief moment before slowly lowering the weight.
  • To increase intensity, try performing the exercise in a slow and controlled manner, emphasizing the eccentric (lowering) phase of the exercise.
  • Ensure you are using an appropriate weight that challenges you, but still allows you to maintain proper technique throughout the exercise.
  • Incorporate variation into your workout routine by using different grips or handle attachments to target your biceps from different angles.
  • Avoid swinging or using momentum to lift the weight. Instead, focus on isolating your bicep muscle and minimizing movement in other areas of your body.
  • Remember to breathe throughout the movement, exhaling as you curl the weight upward and inhaling as you lower it down.
  • Allow for adequate rest and recovery between sets to prevent overtraining and promote muscle growth.

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