cable seated one arm concentration curl

How to do this exercise

1. Step:1 Sit on a bench with your feet flat on the floor and your back straight.
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. Step:3 Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.
4. Step:4 Pause for a moment at the top of the movement, squeezing your biceps.
5. Step:5 Slowly lower the cable handle back to the starting position while inhaling.
6. Step:6 Repeat for the desired number of repetitions, then switch arms.