Kysero
Try for free

Biceps · Intermediate

Cable Seated Floor One Arm Concentration Curl

Accessory drill that develops controlled strength in the target muscles using a cable station, with emphasis on the biceps.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

Biceps

Equipment

Cable

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set a single handle on a low pulley and sit on the floor close to the stack with the knees bent and spread.
  2. 02Brace the back of the working upper arm against the inside of the same-side thigh and take a palm-up grip.
  3. 03Sit tall with the wrist straight and begin with the elbow nearly extended under cable tension.
  4. 04Curl toward the front of the shoulder without lifting the upper arm, twisting the torso, or rolling the shoulder forward.
  5. 05Lower slowly, complete the side, and switch hands.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Seated One Arm Concentration CurlRelated variationBarbell Biceps Curl

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteConcentration CurlComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps Curl

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder