Smart Workout Diary

Cable One-Arm Concentration Curl

The cable one-arm concentration curl is a unilateral biceps isolation exercise performed with a low cable pulley, typically while seated and bracing the upper arm against the inner thigh. Constant cable tension emphasizes controlled elbow flexion and helps train the biceps through a focused range of motion. It supports arm-strength and biceps-hypertrophy goals while allowing each side to work independently.

Demonstration

Cable One-Arm Concentration Curl — demonstration 1
Cable One-Arm Concentration Curl — demonstration 2

Instructions

  1. Set a cable pulley to its lowest position and attach a single handle. Choose a light load that you can control without moving your torso.
  2. Sit on a bench facing the pulley, with your working-side foot planted and the handle in that hand. Lean forward slightly and brace the back of your upper arm against the inner thigh.
  3. Begin with the arm extended toward the pulley, keeping a soft bend in the elbow, a neutral wrist, and the shoulder still.
  4. Exhale as you curl the handle toward your working-side shoulder by bending only the elbow. Keep the upper arm pressed to the thigh and avoid twisting the torso.
  5. Briefly squeeze the biceps at the top without letting the elbow drift forward or the wrist curl inward.
  6. Inhale and lower the handle slowly until the elbow is nearly straight, maintaining cable tension. Complete the repetitions, then switch arms.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength, Bench
Difficulty
Beginner

Technique tips

  1. Keep the upper arm firmly supported on the thigh; if it swings or lifts, reduce the load.
  2. Use a neutral wrist and avoid curling the hand toward the forearm to finish the repetition.
  3. Lower under control for a full, comfortable range rather than letting the weight stack pull the handle down.
  4. Keep the shoulder relaxed and avoid leaning, rocking, or using momentum from the torso.
Exercise library