cable seated one arm concentration curl

Instructions

1. 1

   Step 1: Sit on a bench with your feet flat on the floor and your back straight.

2. 2

   Step 2: Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.

3. 3

   Step 3: Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.

4. 4

   Step 4: Pause for a moment at the top of the movement, squeezing your biceps.

5. 5

   Step 5: Slowly lower the cable handle back to the starting position while inhaling.

6. 6

   Step 6: Repeat for the desired number of repetitions, then switch arms.