Cable Concentration Curl
Upper arm braces firmly against the inner thigh
- Level
- Intermediate
- Equipment
- Cable Machine
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit on a low bench with feet flat and legs spread wide.
- Grasp a low-pulley cable handle with one hand using an underhand grip.
- Brace the back of your working upper arm against your inner thigh.
- Curl the handle upward toward your shoulder while keeping your elbow fixed.
- Squeeze the biceps hard at the top of the movement.
- Lower the weight slowly until your arm is fully extended.
Common mistakes
- Lifting the elbow off the thigh during the curl.
- Using body swing to momentum the weight up.
- Rotating the wrist inward at the top of the rep.
Tips
- Keep your wrist straight to prevent forearm dominance.
- Focus on pulling with the elbow, not the hand.
- Maintain strict contact between your arm and thigh throughout the set.
Details
- Base movement
- Biceps curl
- Arms
- One
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
- Pulley height
- Low
