Arms
Cable Concentration Curl
A precise isolation movement designed to maximize the biceps peak through constant tension and singular focus.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.