Exercise guide
Bodyweight Seated Single Arm Concentration Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
A self-resistance isolation exercise that targets the bicep peak by using your non-working arm to provide manual tension. It is highly effective for improving mind-muscle connection and bicep thickness without the need for external weights.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your feet spread wide and firmly planted.
- Lean forward and rest the back of your working upper arm against the inside of the corresponding thigh.
- Extend the working arm fully toward the floor with the palm facing up.
- Place your non-working hand on top of the working wrist to act as the resistance.
How to do it
- Exhale as you curl your hand toward your shoulder, applying constant downward pressure with your non-working hand to create resistance.
- Squeeze the bicep forcefully at the top of the movement for a one-second pause.
- Inhale as you slowly lower the arm back to the starting position, maintaining manual tension throughout the descent.
- Complete all repetitions on one arm before switching to the other side.
Form checklist
- Keep the working elbow pinned firmly against the inner thigh to prevent shoulder involvement.
- Maintain a neutral spine and avoid rocking your torso to generate momentum.
- Ensure the non-working hand provides smooth, consistent resistance through the entire range of motion.
- Keep the wrist of the working arm straight or slightly curled inward to maintain tension.
Pro tips
- To maximize the bicep peak, slightly rotate your pinky finger toward your shoulder at the top of the curl (supination).
- Focus on 'fighting' your own resistance—the harder you push down with the non-working hand, the more muscle fibers you will recruit.
Make it harder
- Apply significantly more resistance during the eccentric (lowering) phase to emphasize muscle hypertrophy.
- Incorporate 5-second isometric holds at the midpoint of each repetition to increase time under tension.
Frequently asked
- What muscles does the bodyweight seated single arm concentration curl work?
- The bodyweight seated single arm concentration curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the bodyweight seated single arm concentration curl?
- The bodyweight seated single arm concentration curl requires no equipment — just your body weight.
- Is the bodyweight seated single arm concentration curl good for beginners?
- Yes. The bodyweight seated single arm concentration curl is a beginner-friendly movement and a strong foundation to build on.