Concentration Curl (Cable)

Isolated bicep exercise performed using a cable machine, often done seated to eliminate momentum and maximize peak contraction.

Instructions

1. Set a cable machine to the lowest position and sit on a bench facing the stack.
2. Grasp the handle with one hand in a supinated (palm-up) grip with arm fully extended.
3. Keep your elbow stationary against your inner thigh or the side of your torso.
4. Curl the handle upward in an arc toward your shoulder, flexing the bicep.
5. Squeeze the bicep at the top of the movement for maximum contraction.
6. Lower the handle back to the starting position in a controlled manner.

Tips

• Maintain strict form without allowing your elbow to move during the curl.
• The cable provides constant tension throughout the entire range of motion.
• Perform for higher rep ranges (10-15 reps) to fully exhaust the bicep muscle.
• Keep constant tension on the working bicep throughout both concentric and eccentric phases.
• Complete all reps on one side before switching to the opposite side.