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Cable Seated Floor One Arm Concentration Curl

Isolate and sculpt your biceps with the Cable Seated Floor One Arm Concentration Curl.

Intermediate
Isolation
Pull
1 min per set1 min rest
Upper Arms
Cable

Variations of Cable Seated Floor One Arm Concentration Curl

Cable Seated One Arm Concentration Curl exercise targeting Upper Arms
Isolation

Cable Seated One Arm Concentration Curl

Isolate your biceps with the cable seated one-arm concentration curl. Maximize muscle activation for peak arm development and definition.

Intermediate
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Cable one arm inner biceps curl exercise targeting Upper Arms and Brachialis
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Cable one arm inner biceps curl

Master the cable one-arm inner biceps curl to specifically target your brachialis and inner biceps.

Intermediate
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Cable One Arm Curl exercise targeting Upper Arms and Biceps Brachii
Isolation

Cable One Arm Curl

Sculpt your biceps with the Cable One Arm Curl. This isolation exercise provides constant tension, enhancing muscle growth and definition.

Intermediate
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Cable Concentration Curl exercise targeting Upper Arms
Isolation

Cable Concentration Curl

Sculpt your biceps with the Cable Concentration Curl. This isolation exercise provides constant tension for peak contraction and muscle growth.

Intermediate
Upper ArmsCable

Description

A bicep exercise performed while seated on the floor, curling a cable weight with one arm at a time.

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How to Do Cable Seated Floor One Arm Concentration Curl

  1. 1
    Setup

    Sit on the floor facing a low cable pulley, placing your feet flat on the floor with knees bent and spread slightly wider than shoulder-width apart.

  2. 2
    Setup

    Grab a D-handle attachment with one hand, then brace the back of your upper arm (triceps) against the inside of your corresponding thigh.

  3. 3
    Setup

    Ensure your arm is fully extended, the cable provides slight tension, and your torso is slightly leaned forward but stable with a neutral spine.

  4. 4

    Keeping your upper arm fixed against your thigh, exhale as you slowly curl the handle upwards towards your shoulder, squeezing your bicep at the peak contraction.

  5. 5

    Inhale as you slowly lower the handle back to the starting position with control, allowing your bicep to fully stretch before beginning the next repetition.

Tips

  • Actively squeeze your bicep at the top of the movement to maximize peak contraction and muscle engagement.
  • Emphasize a slow, controlled descent (negative phase) to increase time under tension and promote muscle growth.
  • Maintain your upper arm firmly braced against your thigh throughout the entire movement to isolate the bicep and prevent cheating.
  • Engage your core to stabilize your torso and prevent any rocking or swaying that could compromise bicep isolation.

Common Mistakes

  • ×Avoid swinging the weight up using your back or shoulder; instead, focus on a strict bicep contraction by keeping your upper arm still.
  • ×Failing to fully extend your arm at the bottom reduces the range of motion; ensure a complete stretch to maximize bicep activation.
  • ×Lifting your elbow off your thigh reduces isolation; keep it pressed firmly against your inner thigh throughout the entire curl.

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Frequently Asked Questions

What muscles does Cable Seated Floor One Arm Concentration Curl work?
Cable Seated Floor One Arm Concentration Curl primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.
Is Cable Seated Floor One Arm Concentration Curl good for beginners?
Cable Seated Floor One Arm Concentration Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Seated Floor One Arm Concentration Curl?
You need Cable to perform Cable Seated Floor One Arm Concentration Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Seated Floor One Arm Concentration Curl?
Actively squeeze your bicep at the top of the movement to maximize peak contraction and muscle engagement. Emphasize a slow, controlled descent (negative phase) to increase time under tension and promote muscle growth. Maintain your upper arm firmly braced against your thigh throughout the entire movement to isolate the bicep and prevent cheating. Engage your core to stabilize your torso and prevent any rocking or swaying that could compromise bicep isolation.
What are common mistakes when doing Cable Seated Floor One Arm Concentration Curl?
Avoid swinging the weight up using your back or shoulder; instead, focus on a strict bicep contraction by keeping your upper arm still. Failing to fully extend your arm at the bottom reduces the range of motion; ensure a complete stretch to maximize bicep activation. Lifting your elbow off your thigh reduces isolation; keep it pressed firmly against your inner thigh throughout the entire curl.

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Cable Seated Floor One Arm Concentration Curl

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