Biceps exercise · cable
Cable Concentration Curl
The cable concentration curl is a cable exercise that targets the biceps, with the forearms assisting.
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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every cable exercise.
