Arms · Curl
Seated Concentration Curl
The Seated Concentration Curl mainly trains your biceps. Also working: forearms.
One cable
Stool or box
Stable
How to do it
- Sit sideways to the pulley, elbow against the inside of your thigh
- Arm long, upper body leaning slightly forward
- Curl the handle to your shoulder, squeeze briefly at the top
- Lower slowly all the way: the elbow stays on the leg
Coach’s tip
Your leg pins the upper arm: nothing swings, the biceps works alone. Also works from a deep squat instead of sitting.
Setup
Pulley
Lowest pulley, seat half a step in front
Grip
One single handle
Load
One cable
You need
Stool or box
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (curl). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Seated Concentration Curl work?
Mainly the biceps. The forearms help.
How do I set up the cable machine for the Seated Concentration Curl?
Pulley: Lowest pulley, seat half a step in front. Grip: One single handle. You also need: Stool or box.
What can I do instead of the Seated Concentration Curl?
For the same movement: Cable Biceps Curl, Rope Hammer Curl and Cable Bar Curl. In DCFT you swap with one tap.
DCFT
The Seated Concentration Curl in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.