Arms · Cable
Cable Seated One Arm Concentration Curl
How to do the cable seated one arm concentration curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Sit on a bench beside a low cable pulley and brace the back of your working arm against your inner thigh, holding a single handle with palm up. Curl the handle toward your shoulder, squeezing your biceps at the top, then lower under control and repeat before switching arms.
- 1Feel a focused biceps peak as you curl the handle up
- 2Brace your elbow firmly against your inner thigh
- 3Squeeze at the top and lower slowly under cable tension
Common mistakes
- Don't swing your torso or lift the elbow off your thigh
- Avoid rushing; control both directions
- Don't let your wrist bend back under load
Muscles worked
The cable seated one arm concentration curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the cable seated one 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.