Smart Workout Diary

Cable Concentration Curl

The cable concentration curl is an isolation exercise performed with a low cable while the working elbow is braced against the inner thigh. It primarily trains the biceps through a controlled elbow-flexion movement, with the forearm assisting grip. It supports arm strength and biceps hypertrophy while providing steady cable resistance.

Demonstration

Cable Concentration Curl — demonstration 1
Cable Concentration Curl — demonstration 2

Instructions

  1. Set up a low cable pulley with a single handle and choose a light, controllable load.
  2. Sit near the pulley with your feet planted, take the handle in one hand, and brace that elbow firmly against the inside of the same-side thigh.
  3. Start with the arm nearly straight, palm facing up, chest tall, and shoulder relaxed; keep the cable lightly tensioned.
  4. Exhale and curl the handle toward the front of the shoulder by bending only the elbow, keeping the upper arm and torso still.
  5. Pause briefly at the top without letting the shoulder roll forward, then inhale and lower slowly until the elbow is almost straight. Complete all repetitions before switching sides.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Keep the elbow planted: lifting or drifting it away from the thigh shifts work away from the biceps.
  2. Use a load that lets you lower for a controlled two to three seconds; do not swing the torso to start the curl.
  3. Keep the wrist neutral and grip firmly without bending it back or curling it toward the forearm.
Exercise library