Kysero
Try for free

Biceps · Intermediate

Cable Seated 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. 01Sit on a bench or a seat with your back straight.
  2. 02Attach a low cable handle to the cable machine.
  3. 03Grab the handle with one hand, palm facing up.
  4. 04Rest your elbow against your inner thigh for stability.
  5. 05Curl the handle towards your shoulder while squeezing your bicep.
  6. 06Finish the final repetition under control and return safely to the starting position.

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 Floor One Arm Concentration CurlRelated variationBarbell Biceps CurlRelated variationCable Biceps CurlRelated variationDumbbell Seated CurlRelated variationHammer CurlRelated variationPreacher 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