Arms · Bodyweight
Bodyweight Seated Single Arm Concentration Curl
How to do the bodyweight seated single arm concentration curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on a bench with your feet wide and lean forward slightly. Brace the back of your working arm against the inside of your thigh and curl your hand up toward your shoulder using only your biceps. Squeeze at the top, lower slowly, then finish your reps before switching arms.
- 1Biceps fully contracting as your hand rises toward your shoulder
- 2Upper arm pinned against your inner thigh
- 3Slow controlled stretch on the way down
Common mistakes
- Using your shoulder or back to swing the arm up
- Letting your elbow slide off your thigh
- Rushing the lowering phase
Muscles worked
The bodyweight seated single arm concentration curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the bodyweight seated single arm concentration curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.