Single Arm Cable Concentration Curl: An Impressive Bicep Exercise

Feature image for single arm cable concentration curl post. With an image of a man performing the exercise on left and a graphic of the exercise on the right.

Single Arm Cable Concentration Curls are most certainly a tremendous strength training exercise to activate your arms. Are you aiming to acquire a great technique and develop your Biceps Brachii? You want to use this post for you to begin right now.

Single Arm Cable Concentration Curl Summary

  • Primary Muscles: Biceps Brachii
  • Secondary Muscles: Brachialis, and Brachioradialis
  • Equipment: Cable Machine with Single D-Handle and Bench
  • Mechanics Type: Isolated
  • Force: Pull
  • Utility: Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Single Arm Cable Concentration Curl Instructions

  • Begin with setting up a bench next to a low cable pulley with a single handed handle.
  • Sit on the bench with your exercising side away from the pulley.
  • With the handle in your hand brace your elbow on your thigh.
  • Conduct your curls by contracting your bicep and bringing your hand toward your shoulder, while maintaining your elbow against your thigh.
  • Allow the cable to extern your arm, but keep your elbow against your thigh.
  • Repeat, the curls wit one arm and then switch sides.

Video Tutorial

How to Do a Concentration Curl | Arm Workout

Single Arm Cable Concentration Curl Muscles

Target (Agonist)

  • Biceps Brachii

Synergists

  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None

Stabilizers

  • Iliocastalis lumborum
  • Iliocastalis thoracis

Antagonist Stabilizers

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

Benefits of Single Arm Cable Concentration Curl

The single arm cable concentration curl is an excellent exercise for targeting the biceps brachii muscle. It is a great way to increase strength and size in the biceps, as well as improve overall shoulder stability. The cable provides resistance throughout the entire range of motion, which helps to increase the tension on the biceps throughout the exercise. Additionally, this exercise can also be used to increase coordination and balance, as it requires both arms to work together in order to complete the movement. Lastly, performing this exercise will also help to improve grip strength, making it an ideal choice for those looking to increase their overall strength.

Tips for Performing Single Arm Cable Concentration Curl

Your at the right place if you’re motivated to advance your single arm cable concentration curl execution. Using these tips can enable you to maximize the advantages of this amazing exercise. You can develop your biceps muscles, and even reduce your risk of developing an injury. Let’s begin and explore how these tips will benefit you.

  • Keep your back straight: Keeping your back straight is important for proper form and to ensure that you are not placing unnecessary strain on your lower back. Doing so will also help you maximize the effectiveness of the exercise.
  • Use slow, controlled movements: Slower movements with lighter weights will help ensure that you are using the right muscles and will help build strength safely and efficiently.
  • Don’t forget to switch sides: Make sure you switch arms in order to work both sides of your body equally and avoid any muscle imbalances. Doing this will ensure that you get the most out of your workout.

Benefits and Tips Video

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

Frequent Mistakes To Avoid

When conducting single arm cable concentration curl, avoiding typical mistakes is usually the difference between a productive workout and a painful injury. Also, in order to maximize your benefits of the exercise, proper technique is required. Through preventing these common mistakes, you may raise your ability to achieve your desired results. Not only can preventing these errors increase your strength, but also can help you feel more assured and inspired when at in the gym. So let’s get started on avoiding those typical errors and making this exercise a normal part of your strength training.

  • Not maintaining proper form: Many people do not use the correct form when performing this exercise, which can lead to an improper workout and potential injuries.
  • Not focusing on the muscle group: It is important to focus on the bicep and not on other body parts when doing the Single Arm Cable Concentration Curl. If you are not focusing on the bicep, you will not get the full benefit of the exercise.
  • Doing too many reps: Doing too many reps can lead to muscle fatigue and strain, so it is important to keep reps within a safe range. Doing too many reps can also lead to poor form, which can lead to injuries.

Variations and Complementary Exercises

If you’re looking to add some variety to your workout routine, try out these exercises that work similar muscles as the Single Arm Cable Concentration Curl. These variations, complementary, and alternative exercises will help you switch up your routine and keep your muscles guessing.

Graphic image of Stability Ball Dumbbell Concentration Curl.

Stability Ball Dumbbell Concentration Curl: The Stability Ball Dumbbell Concentration Curl is a great complementary or alternative exercise to the Single Arm Cable Concentration Curl. This exercise is excellent for targeting the biceps and helps to improve coordination and balance. The stability ball adds an extra level of difficulty and requires more core strength to keep the ball steady while performing the curl. Additionally, the range of motion on the dumbbell concentration curl is greater than that of the cable concentration curl, allowing for a deeper contraction of the biceps muscle. This exercise also encourages proper form since it is a unilateral movement and requires focus on each arm separately.

Graphic image of Stability Ball Dumbbell Curl.

Stability Ball Dumbbell Curl: The Stability Ball Dumbbell Curl is an excellent complementary exercise to the Single Arm Cable Concentration Curl. It works the biceps in a slightly different way by forcing the user to maintain balance throughout the movement, which engages stabilizing muscles for a more effective workout. Additionally, the dumbbell curl allows for greater range of motion compared to the cable concentration curl, leading to a more thorough bicep workout. Furthermore, it can be a good alternative for those who have limited access to cable equipment.

Graphic image of Stability Ball Dumbbell Hammer Curl.

Stability Ball Dumbbell Hammer Curl: The stability ball dumbbell hammer curl is a great complementary exercise for the single arm cable concentration curl. By doing the hammer curl with a stability ball, the core muscles are engaged, providing stability and helping to isolate the bicep muscle further. The stability ball also provides an unstable surface that further challenges the biceps to work harder. This exercise is also a great alternative to the single arm cable concentration curl, as it allows you to use heavier weights and target both arms at once. It also provides an added challenge for those looking for an extra challenge to their workout.

Check Out These Top Cable Exercises

Graphic image of Alternating Dumbbell Curls.

Alternating Dumbbell Curls: Alternating Dumbbell Curls are an excellent complementary exercise to the Single Arm Cable Concentration Curl. They work the same muscle groups, but use different movements and angles to target them. Alternating Dumbbell Curls involve standing with a dumbbell in each hand and alternating arms to curl the weights up to shoulder height. This exercise works the biceps, as well as the brachialis and brachioradialis muscles of the forearm. By using dumbbells instead of a cable, you can work through a greater range of motion than with the Single Arm Cable Concentration Curl, and also better target the muscles of the forearm.

Graphic image of Alternating Dumbbell Hammer Curl.

Alternating Dumbbell Hammer Curl: The Alternating Dumbbell Hammer Curl is an effective alternative exercise to the Single Arm Cable Concentration Curl. It is a great way to target the same muscles as the Single Arm Cable Concentration Curl and can be done with dumbbells, as opposed to cables. This exercise works the biceps and forearm muscles, and is done by alternating arms while curling the dumbbells up towards your shoulders. To get the most out of this exercise, it is important to keep your elbows close to your sides and your wrists in a neutral position. The Alternating Dumbbell Hammer Curl is an excellent way to supplement the Single Arm Cable Concentration Curl and provide additional strength training for your arms.

Graphic image of Alternating Dumbbell Hammer Preacher Curl.

Alternating Dumbbell Hammer Preacher Curl: Alternating Dumbbell Hammer Preacher Curl is a great complementary or alternative exercise to Single Arm Cable Concentration Curl. It works the same muscles in the arm as the concentration curl, but with a slightly different motion and angle of pull. The preacher curl bench allows you to isolate the biceps and keep your upper body stationary, which increases the intensity of the workout. You can also use two arms at once for this exercise, which is great for those who are looking for a more challenging workout. It is important to remember to keep your back straight and your elbows close to your body while doing this exercise. With proper form and execution, this exercise can help you build strong and defined arms.

Opposing Complementary Exercises

To build a balanced physique, it’s important to work opposing muscle groups. Working opposing muscle groups can help create a symmetrical, balanced look. To complement the exercise Single Arm Cable Concentration Curl, try these exercises that target the opposing muscle groups.

Graphic image of Alternate Cable Triceps Extensions.

Alternate Cable Triceps Extensions: Alternate Cable Triceps Extensions are a great complement to the Single Arm Cable Concentration Curl exercise, as they target the opposing muscle group. This exercise is an isolation exercise that targets the triceps, strengthening and toning the back of the arms. By performing this exercise after Single Arm Cable Concentration Curl, you can effectively target both the biceps and triceps muscles for complete arm development. To perform this exercise, attach a rope handle to a low cable pulley and kneel facing away from the machine. Grasp the handle with both hands and press it down behind your head until your arms are extended. Then slowly return to the starting position, focusing on the contraction of your triceps.

Graphic image of Single Arm Tricep Rope Pushdown.

Single Arm Tricep Rope Pushdown: The Single Arm Tricep Rope Pushdown is a great exercise to complement the Single Arm Cable Concentration Curl. This exercise targets the triceps, the opposing muscle group to the biceps. It is performed using a rope attachment on a cable machine and involves pushing down against the resistance of the cable while keeping your elbow tucked into your side and your upper arm still. This exercise helps to build strength in your triceps and round out your arm workout when paired with the Single Arm Cable Concentration Curl.

Graphic image of Dumbbell One Arm Extension.

Dumbbell One Arm Extension: The Dumbbell One Arm Extension is a great exercise to complement the Single Arm Cable Concentration Curl. This exercise targets the triceps, the opposing muscle group to the biceps that are targeted in the cable concentration curl. It helps to increase strength and definition in both muscle groups. It also helps to balance out the upper body, as often biceps tend to be more developed than triceps. By including this exercise in your routine, you can help create an even, symmetrical look.

Recap

The Single Arm Cable Concentration Curl is a great exercise to add to your fitness routine. It targets the biceps, is easy to learn, and gives you the opportunity to switch up your workouts. It also allows you to focus on one arm at a time and make sure you are using the proper form. And if you want to take it up a notch, you can add weight or slow down the motion to increase the difficulty. Just make sure you don’t bend your back, use momentum, or swing your arms—these are all common mistakes that can lead to injury. So if you’re looking for an exercise to help you get fit and feel strong, give the Single Arm Cable Concentration Curl a try! And for more advice on how to keep your workouts fresh and interesting, be sure to check out our other fitness articles.

References: Wikipedia | ExRx.net | PubMed.gov

Pin image for single arm cable concentration curl 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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