Cable Seated Floor One Arm Concentration Curl
Isolate and sculpt your biceps with the Cable Seated Floor One Arm Concentration Curl.
Description
A bicep exercise performed while seated on the floor, curling a cable weight with one arm at a time.
How to Do Cable Seated Floor One Arm Concentration Curl
- 1Setup
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.
- 2Setup
Grab a D-handle attachment with one hand, then brace the back of your upper arm (triceps) against the inside of your corresponding thigh.
- 3Setup
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
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
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.
Variations
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.
Cable one arm inner biceps curl
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Cable One Arm Curl
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Cable Concentration Curl
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