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Appears in642 Workouts*

Cable Concentration Curl

Isolate your biceps with precision using the Cable Concentration Curl. Constant cable tension and a braced inner-thigh position eliminate momentum for a deep peak contraction and maximum growth.

Exercise video 2
Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Cable Machine thumbnail
Cable Machine

Muscle Groups

Primary

Secondary

Instructions

  1. Sit on a flat exercise bench facing a low pulley cable machine with your feet spread wide.

  2. Grasp the cable handle with one hand and lean forward, resting your working tricep or elbow against the inside of your thigh.

  3. Exhale and slowly curl the handle upward toward your shoulder while keeping your upper arm completely still.

  4. Squeeze your bicep tightly at the top of the movement for a brief second.

  5. Inhale as you gently lower the handle back down along the same path until your arm is fully extended.