Exercise guide
Cable Concentration Curl
- Beginner
- Isolation
- Rep-based
- Lower arms
- Upper arms
The cable concentration curl provides constant tension to the biceps, specifically targeting the bicep peak by isolating the muscle through a braced arm position.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set a cable pulley to the lowest position and attach a single D-handle.
- Sit on the edge of a flat bench facing the machine with your feet wider than shoulder-width apart.
- Grasp the handle with an underhand (supinated) grip using your right hand.
- Lean forward and brace the back of your right upper arm against the inside of your right thigh, just above the knee.
How to do it
- Exhale and curl the handle toward your shoulder by flexing the elbow, keeping your upper arm pinned against your thigh.
- Squeeze your bicep hard at the top of the movement for a one-second pause.
- Inhale and slowly lower the weight back to the starting position using a controlled 2-3 second tempo.
- Perform the desired number of repetitions, then switch to the left arm.
Form checklist
- Keep your elbow stationary against your inner thigh to prevent shoulder involvement.
- Avoid swinging your torso or using momentum to lift the weight.
- Maintain a straight, neutral wrist throughout the entire range of motion.
- Ensure full range of motion by extending the arm almost completely at the bottom.
Pro tips
- To maximize the peak contraction, slightly rotate your pinky finger toward your shoulder at the top of the curl.
- Keep your non-working hand on your opposite knee or hip to stabilize your torso and prevent swaying.
Make it harder
- Implement a 4-second eccentric (lowering) phase to increase time under tension.
- Pause for 2 seconds at the midpoint of the repetition to challenge the muscle's isometric strength.
Frequently asked
- What muscles does the cable concentration curl work?
- The cable concentration curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable concentration curl?
- The cable concentration curl uses cable.
- Is the cable concentration curl good for beginners?
- Yes. The cable concentration curl is a beginner-friendly movement and a strong foundation to build on.