Intermediate
CABLE SEATED ONE ARM CONCENTRATION CURL
Upper arms
Body Part
Biceps
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench with your feet flat on the floor and your back straight.
2
Step:2 Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.
3
Step:3 Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.
4
Step:4 Pause for a moment at the top of the movement, squeezing your biceps.
5
Step:5 Slowly lower the cable handle back to the starting position while inhaling.
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Step:6 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
