What muscles does the Cable Seated One-Arm Concentration Curl target?

This exercise primarily works the biceps, specifically the biceps brachii, while also engaging the forearm muscles as secondary stabilizers. Its seated, isolated setup helps you focus on contracting the biceps without involving the shoulders or back.

What equipment do I need for the Cable Seated One-Arm Concentration Curl?

You’ll need a cable machine with a single handle attachment and a stable bench to sit on. If a cable machine isn’t available, resistance bands anchored at a low point can be used as a functional alternative.

Is the Cable Seated One-Arm Concentration Curl suitable for beginners?

Yes, beginners can safely include this exercise in their arm workouts, as the seated position helps control movement and reduce strain on the lower back. Start with light resistance and focus on mastering slow, controlled curls before increasing weight.

What are common mistakes to avoid when doing the Cable Seated One-Arm Concentration Curl?

Avoid swinging your arm or using momentum, as this reduces biceps activation and increases injury risk. Keep your elbow fixed against your thigh and maintain a controlled tempo through both the lifting and lowering phases.

How many sets and reps should I do for the Cable Seated One-Arm Concentration Curl?

For muscle growth, aim for 3–4 sets of 8–12 reps per arm using a challenging but manageable weight. If your goal is endurance or toning, 2–3 sets of 12–15 reps at a lighter load will be more appropriate.

Are there any safety tips for performing the Cable Seated One-Arm Concentration Curl?

Always maintain proper posture with a straight back and engaged core to protect your lower spine. Use controlled movements throughout, and avoid jerking the cable, which can strain the elbow and shoulder joints.

What variations can I try for the Cable Seated One-Arm Concentration Curl?

You can switch to a standing cable concentration curl for more core engagement or use a dumbbell instead of a cable for a different resistance profile. Adjusting the cable height or grip can also alter muscle activation and add variety to your routine.

Cable Seated One-Arm Concentration Curl

Target Muscles

Primary:

Biceps

Secondary:

Forearm

Equipment Required

Bench

Bands

Exercise Type

Weight & Reps

How To Do

Sit on a bench with your feet flat, holding a cable handle in one hand and resting your elbow on the inside of your thigh. Keeping your back straight, curl the handle upward by contracting your biceps, then slowly lower it back down with control. Focus on keeping your elbow stationary to fully isolate the biceps.

Step-by-Step Instructions

Sit on a flat bench with your legs spread apart and feet firmly planted on the ground. Hold a cable handle attached to a low pulley with one hand, using an underhand grip (palm facing up). Rest your elbow on the inside of your thigh for support.
Keep your back straight and your torso slightly leaning forward. Ensure your working arm is fully extended, and the cable is taut.
Slowly curl the handle upward by contracting your biceps, keeping your elbow stationary and close to your thigh. Focus on isolating the biceps throughout the movement.
Continue curling until your biceps are fully contracted and the handle is at shoulder height. Hold the contraction for a brief moment.
Slowly lower the handle back to the starting position, fully extending your arm while maintaining control.
Repeat for the desired number of repetitions, then switch arms and repeat the exercise on the other side.

Explore more biceps exercises or bench exercises in our exercise library.

Alternative Exercises

Band Concentration Curl

Biceps

Bench • Bands

Cable One-Arm Curl

Biceps

Bands

Dumbbell Concentration Curl

Biceps

Bench • Dumbbell

Dumbbell Concentration Curl

Biceps

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Cable Seated One-Arm Concentration Curl target?: This exercise primarily works the biceps, specifically the biceps brachii, while also engaging the forearm muscles as secondary stabilizers. Its seated, isolated setup helps you focus on contracting the biceps without involving the shoulders or back.
What equipment do I need for the Cable Seated One-Arm Concentration Curl?: You’ll need a cable machine with a single handle attachment and a stable bench to sit on. If a cable machine isn’t available, resistance bands anchored at a low point can be used as a functional alternative.
Is the Cable Seated One-Arm Concentration Curl suitable for beginners?: Yes, beginners can safely include this exercise in their arm workouts, as the seated position helps control movement and reduce strain on the lower back. Start with light resistance and focus on mastering slow, controlled curls before increasing weight.
What are common mistakes to avoid when doing the Cable Seated One-Arm Concentration Curl?: Avoid swinging your arm or using momentum, as this reduces biceps activation and increases injury risk. Keep your elbow fixed against your thigh and maintain a controlled tempo through both the lifting and lowering phases.
How many sets and reps should I do for the Cable Seated One-Arm Concentration Curl?: For muscle growth, aim for 3–4 sets of 8–12 reps per arm using a challenging but manageable weight. If your goal is endurance or toning, 2–3 sets of 12–15 reps at a lighter load will be more appropriate.
Are there any safety tips for performing the Cable Seated One-Arm Concentration Curl?: Always maintain proper posture with a straight back and engaged core to protect your lower spine. Use controlled movements throughout, and avoid jerking the cable, which can strain the elbow and shoulder joints.
What variations can I try for the Cable Seated One-Arm Concentration Curl?: You can switch to a standing cable concentration curl for more core engagement or use a dumbbell instead of a cable for a different resistance profile. Adjusting the cable height or grip can also alter muscle activation and add variety to your routine.