Cable Seated One Arm Concentration Curl

The Cable Seated One Arm Concentration Curl is a highly effective exercise that primarily targets the biceps brachii muscle. This exercise is performed using a cable machine and a specialized attachment called a concentration curl handle. The concentration curl handle is designed to isolate and intensify the contraction of the biceps. To perform the Cable Seated One Arm Concentration Curl, you will need to sit on a bench or seat with your feet firmly placed on the ground. Adjust the cable machine so that the pulley is at the lowest position. Grasp the concentration curl handle with an underhand grip and position yourself so that your upper arm is rested against your inner thigh, just above the knee. This will ensure maximum isolation of the biceps and minimize the involvement of other muscles. As you curl the handle towards your shoulder, focus on contracting your biceps and maintaining a slow and controlled movement. Pause for a brief moment at the top of the movement and then slowly lower the handle back to the starting position. It is important to maintain proper form and avoid using momentum or swinging the weight. By performing the Cable Seated One Arm Concentration Curl, you can effectively strengthen and develop your biceps while also improving their overall shape and definition. This exercise offers a targeted approach to bicep training and can be an excellent addition to your upper body workout routine, whether you train at home or in a gym. Remember to adjust the weight of the cable machine to your individual strength level and gradually increase the intensity as you progress.

Instructions

• Sit on a flat bench facing a cable machine with your feet flat on the floor and your knees bent.
• Grab a D-handle attached to a low cable pulley with an underhand grip using one hand.
• Position your upper arm against the inside of your thigh, just above your knee, and allow the weight to pull your arm forward.
• Keeping your upper arm stationary, curl the handle up toward your shoulder while exhaling.
• Hold the contracted position for a brief pause, squeezing your biceps.
• Slowly lower the handle back to the starting position while inhaling.
• Repeat for the recommended amount of repetitions and then switch to the other arm.

Tips & Tricks

• Focus on maintaining good form throughout the exercise, keeping your back straight and your elbow close to your side.
• Start with a weight that challenges you but still allows you to complete the desired number of reps with proper form.
• Engage your core by drawing your belly button towards your spine, which helps to stabilize your body during the movement.
• Control the weight on both the upward and downward phases of the exercise, avoiding any swinging or jerking movements.
• Utilize a full range of motion by fully extending your arm at the bottom of the movement and squeezing your bicep at the top.
• Try alternating arms during sets to improve overall muscle balance and coordination between the left and right side.
• Consider incorporating supersets, where you perform another exercise immediately after each set of concentration curls to further challenge your muscles.
• Experiment with different grip variations, such as neutral grip or supinated grip, to target slightly different areas of the bicep.
• Listen to your body and adjust the weight and intensity as needed. It's better to start with lighter weight and progress gradually rather than risking injury.
• Don't forget to warm up your muscles before starting the exercise and stretch afterwards to prevent post-exercise tightness and minimize muscle soreness.