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Cable Concentration Curl

Cable Concentration Curl

The Cable Concentration Curl is a fantastic exercise that primarily targets the biceps muscles. It is a variation of the classic concentration curl, but with the added resistance provided by a cable machine. This exercise is highly effective for building strength and developing muscle definition in the biceps. To perform the Cable Concentration Curl, you will need a cable machine with a low pulley attachment. Start by sitting on a bench or stool facing away from the cable machine. Position the low pulley so that it is in line with your shoulder. Grasp the cable handle with an underhand grip, and place your upper arm against the inside of your thigh. The key to this exercise is isolating the biceps, so make sure to keep your upper arm stationary throughout the movement. Slowly curl the handle towards your shoulder while maintaining a controlled motion. Squeeze your biceps at the top of the movement before slowly lowering the weight back to the starting position. The Cable Concentration Curl is a versatile exercise that allows for different grip variations, such as using a closer grip or a wider grip to emphasize different parts of the biceps. Additionally, you can adjust the weight on the cable machine to progressively challenge your muscles as you get stronger. Incorporating the Cable Concentration Curl into your workout routine will help you effectively target and develop stronger biceps. Remember to start with a weight that allows you to maintain proper form and gradually increase the resistance over time. Always listen to your body and consult with a fitness professional if you have any concerns or questions. Enjoy reaping the benefits of this exercise in your fitness journey!


  • Start by setting up a cable machine with a handle attachment at a low height.
  • Stand about arm's length away from the machine, facing towards it.
  • Grasp the handle with an underhand grip, making sure your palm is facing up.
  • Place your non-working arm on your thigh for support, and keep your feet shoulder-width apart.
  • With your working arm, exhale and curl the handle towards your shoulder, while keeping your upper arm stationary.
  • Continue curling until your bicep is fully contracted and the handle is at shoulder level.
  • Pause for a moment and squeeze your bicep at the top of the movement.
  • Inhale and slowly lower the handle back to the starting position, fully extending your arm.
  • Repeat for the desired number of repetitions, then switch arms and repeat the exercise.

Tips & Tricks

  • Focus on proper form to ensure maximum muscle activation.
  • Start with a weight that allows you to perform the exercise with proper technique.
  • Gradually increase the weight as you become stronger and more comfortable with the movement.
  • Engage your core and maintain a stable body position throughout the exercise.
  • Control the movement by using a slow and controlled tempo.
  • Avoid swinging or using momentum to lift the weight.
  • Make sure to fully extend your arm at the bottom of the movement to achieve a full range of motion.
  • Squeeze your biceps at the top of the movement for an extra contraction.
  • Consider alternating between arms or performing the exercise with both arms simultaneously for variety.
  • Listen to your body and rest when needed to prevent overtraining.

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