Cable Seated Floor One Arm Concentration Curl
- Músculo objetivo
- Biceps Brachii
- Músculos sinergistas
- Brachialis, Brachioradialis
- Equipamiento
- Cable
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The cable seated floor one arm concentration curl is a single-arm isolation exercise that primarily targets the biceps brachii, with the brachialis and brachioradialis assisting. Sitting on the floor and bracing your elbow against your inner thigh, the cable keeps constant tension on the muscle through the whole range, making it a precise way to build the peak and finish your arm training.
Cómo hacer el Cable Seated Floor One Arm Concentration Curl
- 1Set a cable pulley to the lowest position and attach a single handle.
- 2Sit on the floor in front of the machine with your knees bent and feet flat, facing the pulley.
- 3Grip the handle with the working hand, palm facing up, and brace the back of that upper arm against the inside of your thigh.
- 4Let your arm extend toward the pulley until your biceps is fully stretched, keeping a slight bend in the elbow to maintain tension.
- 5Curl the handle toward your shoulder by contracting the biceps, keeping your upper arm pinned to your thigh.
- 6Squeeze the biceps hard at the top, then lower the handle slowly under control back to the stretched starting position.
- 7Complete all reps on one arm, then switch the handle to the other side and repeat.
Consejos de técnica
- Move only at the elbow — keep your upper arm locked against your thigh so the biceps does the work, not your shoulder or back.
- Lower the handle slowly (about two to three seconds) to take advantage of the cable's constant tension on the way down.
- Pause and squeeze for a beat at the top of each rep to maximize the peak contraction.
- Keep your wrist straight and firm rather than letting it curl inward, so the load stays on the biceps.
- Train both arms with the same weight and reps to avoid building a strength imbalance.
Errores comunes
- Swinging the torso or shoulder to lift the handle, which shifts work off the biceps and reduces the effectiveness of the curl.
- Letting the upper arm drift off the thigh, which removes the isolation and lets momentum cheat the rep.
- Dropping the handle quickly on the way down, wasting the cable's tension and the muscle-building eccentric portion.
- Cutting the range short by not fully extending at the bottom, which limits the stretch and overall growth stimulus.
- Bending the wrist to muscle the weight up, which strains the forearm and takes tension off the biceps.
Preguntas frecuentes
What muscles does the cable seated floor one arm concentration curl work?
It primarily targets the biceps brachii, with the brachialis and brachioradialis assisting as synergists. Bracing your elbow against your thigh isolates the biceps and limits help from other muscles.
Why use a cable instead of a dumbbell for concentration curls?
A cable keeps constant tension on the biceps through the entire range, including the bottom stretch, whereas a dumbbell loses tension at the top and bottom. This can give a more consistent contraction.
How many sets and reps should I do?
As an isolation finisher, 2 to 3 sets of 10 to 15 reps per arm with controlled tempo works well. Use a weight you can curl without swinging your torso.
Is the concentration curl good for beginners?
Yes. Because your upper arm is braced against your thigh, it is hard to use momentum, making it a beginner-friendly way to learn strict biceps form and build the mind-muscle connection.
Where should I feel this exercise?
You should feel it in the biceps on the front of your upper arm, with some involvement in the brachialis and brachioradialis (forearm). If you feel it mostly in your shoulder or back, you are likely swinging instead of isolating.
