Seated Single Arm Cable Concentration Curl
In SetGrip: Cable Concentration Curl (Seated, Single Arm)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Seated
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Swapping the dumbbell for a low cable changes what the concentration curl feels like at the bottom: instead of the load fading as your arm hangs, the cable keeps pulling. Your elbow stays braced against your inner thigh, one arm at a time, so nothing but elbow flexion moves the handle.
How to do the Seated Single Arm Cable Concentration Curl
- Sit on a bench with your feet flat on the floor and your back straight.
- Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.
- Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Slowly lower the cable handle back to the starting position while inhaling.
- Repeat for the desired number of repetitions, then switch arms.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Seated Single Arm Cable Concentration Curl work?
The Seated Single Arm Cable Concentration Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Seated Single Arm Cable Concentration Curl good for beginners?
Yes. The Seated Single Arm Cable Concentration Curl is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Seated Single Arm Cable Concentration Curl?
If you cannot do the Seated Single Arm Cable Concentration Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Single Arm Dumbbell Seated Hammer Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated Single Arm Cable Concentration Curl, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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