Cable Seated One Arm Concentration Curl
Expert Advice
Keep your upper arm stationary and elbow close to the body to isolate the bicep muscle effectively.
How-to-do Steps
- Sit on a bench with a cable pulley positioned low.
- Grasp the handle with one hand with a supinated grip (palm facing up).
- Place the elbow of your working arm against your inner thigh for stability.
- Curl the handle up towards your shoulder, keeping your upper arm still.
- Slowly lower the handle back to the starting position.
- Complete the desired number of reps before switching arms.
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Muscles Worked
Cable Seated One Arm Concentration Curl primarily targets the Biceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Seated One Arm Concentration Curl work?
Cable Seated One Arm Concentration Curl primarily targets the Biceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Seated One Arm Concentration Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Seated One Arm Concentration Curl suitable for beginners?
Cable Seated One Arm Concentration Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
