Exercise guide
Cable Seated One Arm Concentration Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This isolation exercise targets the biceps, specifically the short head, by using the inner thigh to stabilize the arm while the cable provides constant tension. It is highly effective for correcting muscle imbalances and maximizing the bicep peak through a focused range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a flat bench perpendicular to a low cable pulley and attach a D-handle.
- Sit on the edge of the bench with your feet planted wide and knees bent.
- Grasp the handle with an underhand (supinated) grip and brace the back of your upper arm against the inside of your same-side thigh.
- Lean your torso slightly forward so your working arm is hanging vertically.
How to do it
- Exhale and curl the handle toward your shoulder by contracting the bicep, keeping the upper arm firmly pinned against your thigh.
- Squeeze the bicep hard at the top of the movement for a one-second peak contraction.
- Inhale and slowly lower the weight back to the starting position using a controlled 3-second eccentric tempo.
- Complete all repetitions on one arm before switching to the other side.
Form checklist
- Keep your elbow and upper arm stationary against your thigh to prevent momentum.
- Avoid swinging your torso or leaning back to help lift the weight.
- Maintain a neutral, firm wrist throughout the entire movement.
- Ensure a full range of motion by fully extending the arm at the bottom of each rep.
Pro tips
- Supinate your wrist at the top of the curl by trying to turn your pinky toward your shoulder to maximize the bicep peak.
- Focus your gaze on the working bicep to enhance the mind-muscle connection during the contraction.
Make it harder
- Add a 2-second isometric hold at the point of maximum tension (mid-way through the rep).
- Slow the eccentric phase to 5 seconds to increase time under tension and metabolic stress.
Frequently asked
- What muscles does the cable seated one arm concentration curl work?
- The cable seated one arm concentration curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable seated one arm concentration curl?
- The cable seated one arm concentration curl uses cable.
- Is the cable seated one arm concentration curl good for beginners?
- Yes. The cable seated one arm concentration curl is a beginner-friendly movement and a strong foundation to build on.