The cable concentration curl is an isolation exercise targeting the bicep, performed with a cable machine while seated. It emphasizes strict form and muscle contraction by bracing the upper arm against the thigh.
Also Works
Forearms
How to Perform
1
Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.
2
Hold the cable handle with an underhand grip and rest your elbow against the inside of your thigh.
3
Keeping your upper arm stationary, exhale and curl the cable handle towards your shoulder while contracting your biceps.
4
Pause for a moment at the top of the movement, then inhale and slowly lower the cable handle back to the starting position.
5
Repeat for the desired number of repetitions, then switch arms.
Pro Tips
•Press your working elbow firmly into the inside of your thigh to create a fixed pivot point that isolates the bicep completely.
•Curl the handle all the way to shoulder height and squeeze the bicep for 2 seconds at the peak.
•Use a slow, 3-second negative on every rep to maximize time under tension.
Common Mistakes
•Letting the elbow slide off the thigh during the curl, which allows the shoulder to assist and reduces bicep isolation.
•Rotating the torso toward the working arm to help complete the rep instead of using pure bicep contraction.
•Choosing too heavy a weight, which forces you to use momentum and defeats the isolation purpose.