Seated Cable Concentration Curls

Seated Cable Concentration Curls

Are you looking to strengthen and shape your arms and biceps? Then seated cable concentration curls are a great exercise to include in your workout. This will explain the steps of the exercise and provide tips on how to get the most out of it. If you’re ready to get those arms toned up, read on to learn more about seated cable concentration curls.

Seated Cable Concentration Curls Summary

  • Primary Muscles: Brachialis
  • Secondary Muscles: Biceps Brachii, and Brachioradialis
  • Equipment: Cable Machine with Straight Bar
  • Mechanics Type: Isolated
  • Force: Pull
  • Utility: Auxiliary

Single Arm vs Double Arm Cable Concentration Curls

I’m a big fan of single arm and double arm cable concentration curls. They are both great exercises to focus on biceps effectively. The isolation of single arm work allows for more control and better range of motion. The double arm concentration curl, on the other hand, allows for more weight to be used. making it a great choice for those looking to increase strength. Ultimately, you should do both single and double arm concentration curls to meet your strength training goals.

Two Handed Cable Concentration Curls

Cable Concentration Curl

Graphic image of Cable Concentration Curl.

The cable concentration curl is a great exercise for targeting the biceps. To perform this exercise, you’ll need a cable machine and a handle attachment. Start by sitting on a bench with your feet flat on the ground and the cable in one hand.

Single Arm Cable Concentration Curl

Single Arm Cable Concentration Curl

Graphic image of Single Arm Cable Concentration Curl.

The Single Arm Cable Concentration Curl is a great exercise for targeting the biceps. To perform the exercise, stand with one side facing a cable machine and grasp the handle with an underhand grip. Pull the handle up towards your shoulder while keeping your elbow close to your side.

Video Tutorial

Standing Cable Concentration Curl Tips

Seated Cable Concentration Curls Muscles

Target (Agonist)

  • Brachialis


  • Biceps Brachii
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Erector Spinae
  • Levator Scapulae
  • Obliques
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the seated cable concentration curlss exercise highlighted in red and the rest in blue.

Benefits of Seated Cable Concentration Curls

The seated cable concentration curls are an amazing exercise for those pesky brachialis muscles that hide beneath the biceps. It can help you get those ripped arms you’ve always dreamed of, and make your grip so strong that you could crush a watermelon with your bare hands! Plus, it increases muscle endurance and control, so you can look as cool as a cucumber while lifting heavy weights. So, don’t neglect the brachialis – it’s time to get those guns ready for summer!

Tips for Performing Seated Cable Concentration Curls

If you’re looking to take your seated cable concentration curls to the next level, you’ve come to the right spot! We’ve got plenty of tips to help you get the most out of this awesome exercise and make your biceps bulge like never before. Not to mention, you’ll lower your chances of getting hurt while doing it, so what are you waiting for? Let’s get started and reap the rewards!

  • Make sure to keep your back straight: Stand up tall and proud like a soldier – it’ll keep you safe from any workout-related boo-bo.
  • Start with lighter weights: If you want to get buff, start off by lifting the featherweights; it’ll help get your body accustomed to the workout and gradually beef up your muscles.
  • Maintain good form: Having the right form will help you get the most bang for your buck when exercising, while steering clear of possible injuries.

Benefits and Tips Video

Concentration Curls Aren't Working for You (HERE'S WHY!)

Frequent Mistakes To Avoid

When trying to show off those biceps with seated cable concentration curls, it’s important to know what NOT to do in order to stay safe and injury-free. Poor form, not engaging your core, and more can ruin your workout and make you look silly in the gym. So, let’s avoid these hiccups and get those guns ready to flex!

  • Not having the proper form: Doing Seated Cable Concentration Curls? Make sure your elbows are tucked in tight, your shoulders are pulled way back, and you’re using proper form, or else you could be in for some serious ouches.
  • Rushing through repetitions: It’s essential to take it slow with each rep, gettin’ those muscles pumpin’ and making sure your form looks fabulous. Hightailin’ through the reps can decrease your attention and make you look like a fool,
  • Using too much weight: Seated Cable Concentration Curls are an isolation exercise that require you to concentrate on one muscle group – and with the right weight, you’ll be challenging your muscles without breaking them! Pick up something heavy enough to make you sweat, but light enough that you won’t be rolling around on the ground in pain – otherwise, you’ll end up with an

Variations and Complementary Exercises

If the Seated Cable Concentration Curls aren’t quite your jam, no sweat! There are tons of other moves and complementary exercises that will target those biceps of yours. Here’s a list of alternatives or additions to the Seated Cable Concentration Curls – just the thing to spice up your arm routine!

Single Arm Bicep Lifts With Cables

Graphic image of One Arm Preacher Cable Curl.

One Arm Preacher Cable Curl

If you’re looking to beef up those biceps and don’t fancy doing the Seated Cable Concentration Curls, you might want to try the One Arm Preacher Cable Curl! It’s just like the Seated Cable Concentration Curls, but with bigger weights! To perform this exercise, you’ll need to attach a single handle to a low cable pulley and then kneel down on a preacher bench with your arm propped up at the elbow. Now all you have to do is curl the weight up to your shoulder, flex it real good, and then lower it back down – just like that! You’ll be buff in no time!

Graphic image of Concentration Curls With Bands.

Concentration Curls With Bands

The band concentration curl is the perfect exercise for those who want to get buff arms without using hefty weights! All you have to do is place a resistance band under your feet, grab it with both hands and curl your arms up to your shoulders. This exercise will help you get stronger, more stable and more enduring arms, as well as giving you a rock solid core and shoulders as you battle against the resistance created by the bands. So say goodbye to those heavy weights and say hello to some bicep-bulging band concentration curls!

Check Out These Top Cable Exercises

Single Arm Bicep Lifts With Dumbbells

Graphic image of Dumbbell Concentration Curl.

Dumbbell Concentration Curl

The Dumbbell Concentration Curl is the perfect replacement for the boring old Seated Cable Concentration Curls. With more range of motion and freedom of movement, you can really show off those biceps! Plus, you’ll be using all sorts of muscles to keep that balance and coordination in check, so you can feel like an acrobat! And if you’re feeling super brave, you can always increase the weight or slow down the movement to make it even more challenging.

Graphic image of Dumbbell Cross Body Hammer Curl.

Dumbbell Cross Body Hammer Curl

The Dumbbell Cross Body Hammer Curl is the perfect partner to the Seated Cable Concentration Curls. It targets the same muscles, but with a different approach – providing a bigger range of motion for your biceps. You’ll need more balance and coordination too, since you’ll be using one hand to swing the weight across your body. Plus, it gives your biceps an extra squeeze for more power and strength gains. So why not switch it up and use the Dumbbell Cross Body Hammer Curl for a fresh and fun way to challenge your biceps?

Graphic image of Dumbbell Curl.

Dumbbell Curl

The Dumbbell Curl is a great way to spice up your Seated Cable Concentration Curls routine. Instead of having the weight secured from a cable, you’ll be holding onto one dumbbell in each hand at shoulder height with your palms facing up – talk about a total arm workout! So, stand up tall, curl those dumbbells up towards the shoulders, and then slowly lower them back down. You’ll be building strength and symmetry like a true bodybuilding champ in no time!

Graphic image of Dumbbell Hammer Curl.

Dumbbell Hammer Curl

The dumbbell hammer curl is a great substitution or side dish to the seated cable concentration curls. This arm-centric workout works the short head of the biceps, plus the brachialis and brachioradialis muscles. You can do it with one or two dumbbells, either standing or seated. Hold a pair of dumbbells in each hand with your palms facing your body, then curl the dumbbells up towards your shoulders like you’re trying to create an impressive-looking arm shelf. The hammer curl offers more range of motion than the seated cable curls, so you can activate more muscle and get swole in no time.

Opposing Complementary Exercises

If you’re aiming for a bod that’s as balanced as a scale, you need to mix up your workout with exercises that use opposing muscle groups. To give your session that extra oomph, here are some exercises to complement those Seated Cable

Graphic image of Dumbbell Kickback.

Dumbbell Kickback

The Dumbbell Kickback is the ultimate pairing to the Seated Cable Concentration Curls – it’s like the yin to its yang! This exercise targets the triceps, which are the muscles on the back of your arm that are responsible for extending your elbow and helping to improve your arm’s strength and stability. The Dumbbell Kickback can also be used as an extra exercise to make your Seated Cable Concentration Curls workout even more intense. So, by using two opposing muscle groups in a workout, you can make sure your muscles are strong and balanced – like a perfectly coordinated dance!

Graphic image of Cable Tricep Pushdown.

Cable Tricep Pushdown

The Cable Tricep Pushdown is the perfect partner to the Seated Cable Concentration Curls, as it works the muscles that the curls don’t. This exercise is all about hitting those triceps, while the Curls focus on the biceps. To get started, you’ll need an adjustable cable machine and an overhand grip. Keep your elbows tucked in and push the bar down slowly. If you want more of a challenge, crank up the weight or slow down the tempo. Doing both exercises will get your arms looking strong and balanced like a set of scales!

Graphic image of EZ Bar Decline Triceps Extension.

EZ Bar Decline Triceps Extension

Do the EZ Bar Decline Triceps Extension for a targeted triceps workout! Just sit on a decline bench, grab an EZ bar with an overhand grip, and move those elbows like a little teapot! This exercise will help the opposite of your biceps, making it a perfect partner to Seated Cable Concentration Curls. For that, just grab the handle of a cable machine, sit on a bench or chair, and do some flexy-extendy elbow movements! With both exercises combined, you’ll have a killer upper-body workout!


Once you’ve read this article, you should now have a pretty good idea of the Seated Cable Concentration Curls and how to execute the exercise with perfection. If you want to show off a beefy set of biceps and look like a stud, this exercise is your go-to. Just remember to keep your form in check, take your time with the motion, and concentrate on the squeezing of the muscle. And if you’re ready to become the fittest you’ve ever been, then be sure to check out all the other amazing fitness pieces we’ve got!

References: Wikipedia | |

Pin image for seated cable concentration curlss post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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