Cable Seated One Arm Concentration Curl
Description
The cable seated one arm concentration curl is performed seated on a bench in front of a low cable, with the working elbow braced against the inner thigh. The cable provides constant biceps tension throughout the rep. The braced elbow eliminates cheating and isolates the biceps for a strong peak contraction.
Muscle Group
Equipment Required
Cable Seated One Arm Concentration Curl Instructions
- Sit on a bench in front of a low cable pulley.
- Attach a single D-handle to the cable.
- Spread your knees and lean slightly forward.
- Hold the handle in one hand with palm up.
- Brace the back of your upper arm against the inside of your thigh.
- Curl the handle up toward your shoulder.
- Squeeze the biceps hard at the top.
- Lower the handle slowly to the start. Complete reps on one side before switching.
Cable Seated One Arm Concentration Curl Form & Visual
Cable Seated One Arm Concentration Curl Benefits
- Strict biceps isolation
- Constant cable tension
- Eliminates cheating and momentum
- Strong peak contraction
- Allows unilateral focus
- Builds biceps shape
Cable Seated One Arm Concentration Curl Muscles Worked
- Biceps brachii
- Brachialis
- Forearms
Cable Seated One Arm Concentration Curl Variations & Alternatives
- Concentration Curl
- Cable Curl
- Preacher Curl
- Spider Curl
