Cable Concentration Curl Guide: Form and Benefits
Master the cable concentration curl with our step-by-step guide. Learn how to isolate your biceps and improve your peak with constant cable tension.
How to Perform
- Lower the cable pulley to the bottom setting and attach a single D-handle.
- Stand or sit centered with the pulley and grasp the handle with an underhand grip.
- Hinge forward slightly at the hips and brace your elbow against the inside of your thigh for stability.
- Curl the handle toward your shoulder by flexing the elbow while keeping the upper arm completely stationary.
- Squeeze the bicep at the top of the range of motion for a full second.
- Slowly lower the weight back to the starting position ensuring you maintain tension throughout the descent.
Common Mistakes
- Moving the elbow away from the thigh during the lifting phase
- Using momentum or swinging the torso to move the weight
- Failing to reach full extension at the bottom of the rep
- Curling the wrist excessively instead of using the bicep
Muscles Worked
Primary movers
- Biceps
Stabilizers
- Brachialis
- Brachioradialis
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms