Cable Concentration Curl

Concentration curls are an exercise that isolates the biceps as much as possible. The most important aspect is fixing the upper arms and upper body so they cannot assist in the movement. In addition to dumbbells, this exercise can also be performed using a cable machine.

An important difference from dumbbell concentration curls is how the resistance is distributed more evenly throughout the movement. This does not mean that the resistance remains constant. It varies depending on the angle at which you pull the cable. Because of the circular movement, this angle changes during the exercise. In the example, the hand moves away from the machine.

Cable concentration curls can be performed at different angles relative to the cable machine. The main difference is between the variation in which the hand moves away from the machine and the variation in which it moves toward it. In the first case, more resistance is created at the beginning of the movement, while in the latter case, more resistance is created later in the movement. This exercise can also be performed bent forward or seated on a bench. The latter is often experienced as a more comfortable execution, particularly for the lower back.

Cable concentration curls execution

Choose the appropriate weight on the cable machine and ensure that the pin is securely in place.

Attach a single handle to the cable at the bottom.

Place a bench in front of the cable machine. Ensure that the distance from the cable machine is large enough for there to already be tension in the starting position.

Grasp the handle and place your upper arm against the inside of the leg closest to the cable machine. This fixes the upper arm in place.

Move the handle with the cable away from the machine and upward by bringing only the forearm forward.

Continue until just before the point at which you lose tension in the biceps at the top of the movement.

Controlled, return the hand until the arm is almost extended.

Cable concentration curl technique

Unlike with dumbbells, there is still tension at the bottom of the movement when the arms are almost extended. The cable pulls your hand toward the machine, while gravity provides little resistance with dumbbells at this point. This can increase the chance of hyperextending the elbow. Therefore, ensure that the shoulder of the active arm is on the inside of your leg and that your hand moves toward your lower leg. Your arm can then finish extended against your lower leg at most and cannot hyperextend.

At a glance