Perform the cable seated floor one arm concentration curl to target your biceps effectively.
- Attach a single handle to a low pulley on a cable machine.
- Sit on the floor with your legs extended and your back straight.
- Grab the handle with one hand, keeping your elbow close to your inner thigh.
- Curl the handle towards your shoulder while keeping your upper arm stationary.
- Lower the handle back to the starting position and repeat.
How to perform the Cable Seated Floor One Arm Concentration Curl
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Seated Floor One Arm Concentration Curl using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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