ZULTA
NL Join the waitlist

Biceps

Cable Concentration Curl

The Cable Concentration Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 35%, biceps (long head) 23% and brachialis 21%.

Level: BeginnerEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set a single pulley at its lowest position, clip on a single handle and place a flat bench beside it.
  2. Sit on the end of the bench with feet wide and take the handle in the hand nearest the machine.
  3. Rest the back of that upper arm against the inside of the same-side thigh, arm straight, palm up.
  4. Curl the handle up toward your shoulder without lifting the elbow off the thigh.
  5. Lower slowly until the arm is straight again.

Tips

  • Lean forward from the hips so the upper arm hangs close to vertical.
  • Turn the pinky slightly up at the top for a stronger squeeze.

Common mistakes

  • Lifting the torso to help the handle up.
  • Letting the elbow slide off the thigh.

Muscles worked by the Cable Concentration Curl

  • Biceps (short head) Primary35%
  • Biceps (long head) Primary23%
  • Brachialis Secondary21%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Obliques Minor4%
  • Front delts Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm in front of the body the short head is favoured and the swing is gone. One arm at a time. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Cable Concentration Curl alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Cable Concentration Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Cable Concentration Curl good for beginners?

Yes. The Cable Concentration Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Cable Concentration Curl?

For example the Concentration Curl, EZ Bar Preacher Curl and EZ Bar Spider Curl. They train mostly the same muscles, some with different equipment.

How do you make the Cable Concentration Curl harder?

Add weight or reps, or move on to the EZ Bar Spider Curl and Prone Incline Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist