A seated single-arm cable curl that isolates the biceps by stabilizing the elbow on the inner thigh and flexing the elbow to lift the handle. It emphasizes controlled contraction and a full range of elbow motion.
How to do the Concentration Curl (Cable)#
- Attach a single handle to the low pulley and sit beside the machine with your legs spread so the working elbow can rest on your inner thigh.
- Reach down, grasp the handle with a supinated (palm-up) grip, and let your arm hang fully extended as the start position.
- Keep your torso still and press your elbow firmly against your inner thigh to lock its position.
- Curl the handle toward your shoulder by flexing the elbow, pause and squeeze the biceps at the top of the movement.
- Lower the handle slowly until your arm is nearly fully extended while maintaining tension on the cable and keeping the elbow braced.
Muscles worked#
Common mistakes#
- Leaning or swinging the torso to help lift the weight.
- Allowing the elbow to move away from the inner thigh.
- Bending the wrist instead of flexing the elbow.
- Dropping the handle quickly on the descent instead of lowering under control.
