How to do the Cable Concentration Curl
BicepsCableBeginner
The cable concentration curl keeps constant tension on your biceps throughout the entire range of motion, making every rep count in a way dumbbells simply cannot match. Master this movement and you will build dense, peaked biceps with precision and control.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Sit at the end of a bench facing a low cable pulley, attach a single handle, and plant your elbow firmly against the inside of your thigh
- Grip the handle with a supinated wrist and let your arm fully extend to feel a deep stretch at the bottom
- Curl the handle toward your shoulder in a slow, controlled arc, keeping your upper arm completely stationary
- Squeeze hard at peak contraction for one count, then lower under full control back to the stretched position
Common mistakes
- Swinging the elbow forward off the thigh to lift more weight, which shifts load off the bicep — keep the elbow anchored and reduce the weight if needed
- Cutting the range of motion short at the bottom, losing the stretch stimulus — always allow full elbow extension before each rep
- Rushing the lowering phase, letting the cable pull the arm down — control the eccentric for at least two seconds to maximize muscle stress
Pro tip — At the top of each rep, rotate your pinky slightly higher than your thumb to achieve full supination, this small wrist cue maximally activates the short head of the biceps and dramatically improves the peak contraction you feel.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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