Cable Concentration Curl
Description
The cable concentration curl is a bicep isolation exercise performed seated with the upper arm braced against the inner thigh, curling a low-cable handle up to the shoulder. The combination of the braced concentration position and constant cable tension provides one of the strongest bicep peak contractions available.
Muscle Group
Equipment Required
Cable Concentration Curl Instructions
- Set a low cable pulley with a D-handle. Place a bench near the cable.
- Sit on the bench facing the cable. Grip the handle with your right hand.
- Brace the back of your right upper arm against the inside of your right thigh.
- Curl the handle up by bending at the elbow. Keep your upper arm braced against your thigh.
- Continue until the handle reaches shoulder height. Squeeze your bicep hard for one to two seconds.
- Lower under control. Maintain cable tension throughout.
- Complete all reps on one side, then switch.
- Use moderate weight — contraction quality is the priority.
Cable Concentration Curl Form & Visual
Cable Concentration Curl Benefits
- Combines concentration curl strictness with constant cable tension
- Maximum peak bicep contraction
- Eliminates all body english
- Excellent bicep finishing exercise
- Easy to load progressively
- Builds bicep peak and detail
Cable Concentration Curl Muscles Worked
- Biceps brachii (especially the short head)
- Brachialis
- Forearm flexors
Cable Concentration Curl Variations & Alternatives
- Dumbbell Concentration Curl
- Cable Curl
- Cable Preacher Curl
- Kettlebell Concentration Curl
- Standing Cable Concentration Curl
