Cable Concentration Curl

Exercise / Biceps

Cable Concentration Curl

The cable concentration curl is a variation of the dumbbell concentration curl exercise that involves using a cable machine with a handle attachment instead of a dumbbell.

The exercise requires you to keep your elbow stationary against your inner thigh, which minimizes the involvement of other muscle groups and helps to focus on the biceps muscles. By focusing on proper form and technique, you can prevent injury and ensure that you are getting the most out of your workout.

How To do:

Cable Concentration Curl

Here are the steps to perform the cable concentration curl exercise:

  1. Set up the cable machine: Attach a single handle to a low pulley on the cable machine.
  2. Sit on a bench: Sit on a bench with your feet flat on the ground and your legs shoulder-width apart. Place your working arm’s elbow on the inside of your thigh, with your palm facing up.
  3. Grab the cable handle: Grasp the cable handle with an underhand grip (palm facing up) and let your arm hang straight down, fully extended.
  4. Curl the handle: Keeping your upper arm stationary, exhale and curl the cable handle toward your shoulder while maintaining a tight grip on the handle. Keep your wrist straight and focus on contracting your biceps muscles.
  5. Lower the handle: Inhale and slowly lower the handle back to the starting position, keeping your upper arm stationary throughout the movement.
  6. Repeat: Complete the desired number of repetitions with one arm before switching to the other arm.

Note: It is important to choose an appropriate weight that allows you to perform the exercise with proper form and technique. If you are new to this exercise, start with a lighter weight and gradually increase the weight as you become comfortable with the movement.

Cable Concentration Curl – Benefits

Isolation of the biceps: The cable concentration curl is an excellent exercise for isolating the biceps muscles. The cable machine provides constant resistance throughout the movement, which ensures that your biceps muscles are under tension throughout the exercise. This tension is essential for muscle growth and can help to improve strength and size in the biceps muscles.

Improved muscle symmetry: Unilateral exercises can help to correct any size or strength imbalances between the left and right biceps. By training one arm at a time, you can ensure that each bicep receives the same amount of work and attention, leading to improved symmetry over time.

Cable Concentration Curl Muscles Worked

Target - Brachialis
Synergists - Biceps Brachii
Synergists - Brachioradialis
Stabilizers - Wrist Flexors
biceps anatomy