Cable Seated One Arm Concentration Curl

Also known as: seated cable one arm concentration curl

Advanced

Biceps

Cable

The point of Cable Seated One Arm Concentration Curl is muscle you built on purpose; unbroken cable tension is how it gets there.

How to do 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.

Add to an AI Workout Plan All Arms Exercises Cable Arm Exercises All Cable Exercises

Cable Seated One Arm Concentration Curl Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.

Common Cable Seated One Arm Concentration Curl Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Cutting range to keep the load climbing

Protect the full range first; the load can wait a session.

Easier and Harder Than Cable Seated One Arm Concentration Curl

Easier progression

Barbell Reverse Preacher Curl

Swap Cable Seated One Arm Concentration Curl For

Dumbbell Standing Preacher Curl

Barbell Standing Wide-grip Curl

Kettlebell Bottoms Up Clean From The Hang Position

Cable Seated One Arm Concentration Curl — Frequently Asked Questions

How do you 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. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Seated One Arm Concentration Curl work?

The Cable Seated One Arm Concentration Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.

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

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Seated One Arm Concentration Curl good for beginners?

Not usually. The Cable Seated One Arm Concentration Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable Seated One Arm Concentration Curl?

Try the Dumbbell Standing Preacher Curl, Barbell Standing Wide-grip Curl or the Kettlebell Bottoms Up Clean From The Hang Position. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Seated One Arm Concentration Curl the same as the seated cable one arm concentration curl?

Yes. The Cable Seated One Arm Concentration Curl is also commonly called the seated cable one arm concentration curl. Different gyms and training programs label it differently, but "seated cable one arm concentration curl" refer to this same movement.