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Exercise 1631 · REF NvfE43H

Cable Concentration Curl exercise animation

Cable Concentration Curl

Category
Upper Arms
Equipment
Cable
Target
Biceps

Doing a concentration curl on a cable instead of with a dumbbell keeps the resistance constant through the whole range, including the stretched bottom position where free weights lose tension. The elbow braced against the leg still does the job of eliminating swing, so the biceps can't recruit momentum to finish a rep. It's one of the stricter ways to train biceps size, one arm at a time.

How to Do the Cable Concentration Curl

  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.

Muscles Worked

The Cable Concentration Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have cable? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Cable Concentration Curl work?
The Cable Concentration Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Cable Concentration Curl?
The Cable Concentration Curl is done with a cable.
What's a good alternative to the Cable Concentration Curl?
If you don't have access to a cable, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.