Cable Seated Floor One Arm Concentration Curl

Description

How to do Cable Seated Floor One Arm Concentration Curl

1. 01
   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. 02
   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. 03
   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. 04

   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. 05

   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.