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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.

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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.

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