Cable Concentration Curl

How to Perform the Cable Concentration Curl

Set the cable pulley to the lowest position and attach a single D-handle.
Sit on a bench facing the cable machine and grasp the handle with one hand using an underhand (supinated) grip.
Lean forward slightly and brace the back of your upper arm against your inner thigh just above the knee.
Start with your arm fully extended and your palm facing upward.
Curl the handle upward by contracting your bicep, keeping your upper arm stationary against your thigh.
Squeeze your bicep hard at the top of the movement and hold for a brief pause.
Lower the handle back down slowly under control until your arm is fully extended.
Complete all reps on one side before switching to the other arm.

Swinging the body or using momentum to curl the weight

Keep your torso still and focus solely on contracting the bicep to move the weight.

Not bracing the arm firmly against the inner thigh

Press the back of your upper arm into your thigh to create a stable anchor point throughout the movement.

Cutting the range of motion short at the bottom

Fully extend the arm at the bottom of each rep to achieve a complete stretch before curling again.

✓Eliminates cheating and momentum for strict bicep isolation.
✓Constant cable tension provides resistance throughout the entire curl, including at the top.
✓Unilateral training helps identify and correct bicep strength imbalances.

●Rotate your wrist slightly outward (supinate) at the top of the curl to increase peak bicep contraction.
●Use a slow 3-second eccentric to maximise time under tension.
●Keep your non-working hand on your opposite knee for stability.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

Join 2,000,000+ lifters tracking their workouts with Stronger. Available on iOS and Android.