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All exercises

Cable concentration curl

Beginner

Cable concentration curl is a isolation cable exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Cable
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.
  2. 2Hold the cable handle with an underhand grip and rest your elbow against the inside of your thigh.
  3. 3Keeping your upper arm stationary, exhale and curl the cable handle towards your shoulder while contracting your biceps.
  4. 4Pause for a moment at the top of the movement, then inhale and slowly lower the cable handle back to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell concentration curlDumbbell
  • Dumbbell standing concentration curlDumbbell
  • Dumbbell standing one arm concentration curlDumbbell
  • Cable curlCable

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm concentration curl (on stability ball)Dumbbell
  • Cable overhead curl on exercise ballCable
  • Cable one arm preacher curlCable
  • Cable one arm reverse preacher curlCable
Logged today · 90 seconds restCable concentration curl

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