Description

The cable concentration curl is a biceps isolation exercise that targets the brachialis and brachioradialis muscles.

Starting Position

Sit on a bench with your feet flat on the floor. Hold a cable handle with an underhand grip, and place your elbow against the inside of your thigh.

Technical Execution

Curl the handle towards your shoulder while keeping your upper arm stationary. Squeeze the biceps at the top of the movement, then slowly lower the weight back to the starting position.

Range of Motion

Focus on a controlled eccentric phase and a full range of motion, ensuring both the stretch and contraction of the biceps.

Variations

Variations include using different attachments like a rope or a straight bar for different grips and muscle activation.

Common Mistakes

Common mistakes include using momentum to swing the weights, too heavy weights leading to improper form, and not fully contracting the biceps at the top of the movement.

Practical Advice

Focus on controlling the weight and using a full range of motion to maximize muscle activation. Start with a lighter weight to ensure proper form.

Additional Notes

This exercise is great for developing bicep peak and overall arm aesthetics.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

biceps

Secondary Muscles