Cable Concentration Curl exercise animation (Männlich)

Cable Concentration Curl

Zielmuskel
—
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable concentration curl is an isolation exercise for the upper arms, training the biceps with constant cable tension instead of a free weight. Bracing your elbow against your inner thigh removes momentum and forces the biceps to do the work, making it a precise builder of arm size and the peak of the muscle.

Cable Concentration Curl: So führst du sie aus

  1. 1Set a cable pulley to the lowest position and attach a single-grip handle.
  2. 2Sit on a bench or box facing the machine, feet planted wide, and lean forward slightly at the hips.
  3. 3Grip the handle with one hand, palm facing up, and brace the back of that upper arm against the inside of your thigh.
  4. 4Let the cable pull your arm to a full stretch at the bottom, keeping a slight bend in the elbow and your upper arm fixed.
  5. 5Curl the handle toward your shoulder by flexing only at the elbow, squeezing the biceps hard at the top.
  6. 6Lower the handle under control back to the full-stretch position, resisting the cable the whole way down.
  7. 7Finish all reps on one arm, then switch sides and repeat.

Technik-Tipps

  • Keep your upper arm pinned to your thigh for the entire set so only your forearm moves.
  • Move slowly and deliberately, taking 2–3 seconds to lower the handle to keep tension on the biceps.
  • Pause and squeeze for a beat at the top of each rep where the cable tension peaks.
  • Set a light-to-moderate weight you can control through a full range of motion, since this is an isolation move, not a max-strength lift.

Häufige Fehler

  • Swinging the torso or lifting the elbow off the thigh to heave the weight up, which shifts work off the biceps and stalls progress.
  • Using too heavy a load and cutting the range short, which reduces the stretch and the muscle-building tension the cable provides.
  • Dropping the handle quickly on the way down, wasting the constant-tension advantage that makes the cable version effective.
  • Letting the wrist curl or roll inward instead of staying neutral, which strains the wrist and steals tension from the arm.

Häufig gestellte Fragen

What muscles does the cable concentration curl work?

It isolates the biceps of the upper arm. Bracing the elbow against your thigh removes help from other muscles, so the curl targets the biceps directly.

Why use a cable instead of a dumbbell for concentration curls?

A cable keeps tension on the biceps through the entire range, including the bottom stretch and the top squeeze, whereas a dumbbell loses tension as you approach the top of the curl.

How many sets and reps should I do?

As an isolation finisher, 3 sets of 10–15 reps per arm with a controlled tempo works well. Pick a weight you can curl through a full range without swinging.

Is the cable concentration curl good for beginners?

Yes. The braced-elbow position makes it hard to cheat with momentum, so it teaches a clean curl and is a safe way to learn to isolate the biceps.

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