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The cable concentration curl is an isolation exercise that works primarily the  long head (lateral head) of the biceps brachii that is activated significantly more than the short head (medial head). The cable concentration curl is an excellent bicep exercise for developing the biceps because the cable concentration curl "concentrates" the force on the biceps.
The cable concentration curl removes many of the synergistic muscle from the exercise and ensures that the full force of the curl is focused on the long head of the bicep. It is the long head that is the primary muscle seen when people make a bicep muscle.
Muscles Worked when Performing Cable Concentration Curls
Target Muscles
- Brachialis - Note: The long head (lateral head) of the biceps brachii is activated significantly more than the short head (medial head) of the biceps brachii since the short head enters into active insufficiency as it continues to contract.
Synergists
- Biceps Brachii
- Brachioradialis
Stabilizers
- Trapezius, Upper
- Trapezius, Middle
- Levator Scapulae
- Obliques
- Erector Spinae
- Wrist Flexors
Cable Concentration Curls Form
- Place a flat bench or seat perpendicular to a cable stack, 2-3 feet away. Adjust the pulley to the lowest setting and attach a D-handle to it.
- Sit down at the end of the bench, with your side to the weight stack.
- Sit far enough away from the cable apparatus so that the weight stack doesn't touch down at the bottom of the rep.
- Grasp the handle with your inside hand, keeping your outside leg bent 90 degrees and parallel to the stack. Keep your elbow slightly bent at the bottom so you don't hyperextend the joint.
- Position your inside leg out of the way of the cable so it runs underneath your leg.
- Bend forward at the waist and steady yourself with your opposite hand on your outside leg.
- Your triceps should be flush against the inside of your thigh, just as if you were doing a dumbbell concentration curl. This is your start position.
- Tighten your abdominal muscles and take a full breath. Remember to start with a breath and breathe out on exertion.
- Flex your biceps to bring the handle toward your chest in a slow, controlled motion, keeping your upper arm perpendicular to the floor and moving only your elbow joint.
- Squeeze at the top of the rep for a count of two. If it feels comfortable, turn your wrist out as you squeeze for a more intense contraction.
- Slowly lower the weight in a controlled fashion returning the handle to the start position without moving the upper body.
- Keep a slight bend in your elbow at the bottom.
- Repeat.
Tips when Performing Cable Concentration Curls
Unlike the dumbbell version, in which you bring the weight directly upward, try to drag your hand across the floor before bringing it up. In other words, stay in that lateral plane an inch or two off the floor as long as possible before bringing your hand toward your chest.
Cable Concentration Curl Variations
Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways. There are plenty of variations to the exercise. Some other variations include; standing cable curl, preacher curl, hammer curl, french curl and include further variation using cables, dumbells, barbells and manual resistance. variations can also be made in regards to hand positioning. Rotating the arm activates different areas of the bicep.
About the Author
Jeff Behar, MS, MBA
Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, nutrition, anti aging and alternative medicine. His work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, and fitness websites. Behar is also a well sought after personal trainer, motivational speaker, and weight loss expert.
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