Cable Concentration Curl
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Swapping the dumbbell for a low cable fixes the concentration curl's one weakness: with your elbow braced on your inner thigh, the cable still pulls hard at the bottom, where a dumbbell provides almost nothing. Expect constant tension through the full arc, and use lighter resistance than the dumbbell version.
How to do the Cable Concentration Curl
- Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.
- Hold the cable handle with an underhand grip and rest your elbow against the inside of your thigh.
- Keeping your upper arm stationary, exhale and curl the cable handle towards your shoulder while contracting your biceps.
- Pause for a moment at the top of the movement, then inhale and slowly lower the cable handle back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Cable Concentration Curl work?
The Cable Concentration Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Cable Concentration Curl good for beginners?
Yes. The Cable Concentration Curl is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Cable Concentration Curl?
If you cannot do the Cable Concentration Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Dumbbell Concentration Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Concentration Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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