Cable Seated Single-Arm Concentration Curl

1. Begin by setting up a cable machine with a flat bench positioned a few feet away from the low pulley. Attach a single handle to the low pulley.

2. Adjust the weight on the cable machine to an appropriate level that you can perform the bicep curl with good form but is also challenging.

3. Sit down on the bench and spread your legs into a V-shape for stability.

4. Grab the handle with one hand using a supinated grip (palm facing up).

5. Lean forward slightly and rest the back of your arm against the inner thigh of the same side to stabilize it. Your arm should be fully extended towards the floor.

6. Keep your upper arm stationary, tighten your core, and exhale as you curl the weight up, focusing on contracting your bicep.

7. Continue lifting until your forearm is almost vertical and your bicep is fully contracted.

8. Pause at the top of the curl for a moment and then slowly release the handle back to the starting position while inhaling.

9. Repeat for the desired number of repetitions.

10. Once you’ve completed the set, switch arms and repeat the exercise.

Ensure that the movement is controlled throughout, with the muscle tension maintained on the bicep during both the concentric (lifting) and eccentric (lowering) phases of the curl. Avoid using momentum or swinging the weight; the motion should be performed with strict form to target the biceps effectively.

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