Cable Concentration Curl

oec:cable-concentration-curl

A seated unilateral cable curl performed with the upper arm braced against the inner thigh to isolate the elbow flexors.

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Also called: Seated Cable Concentration Curl, Single-Arm Cable Concentration Curl, One-Arm Cable Concentration Curl

How to do it

Position a flat bench a short distance in front of a low cable pulley equipped with a single-handle attachment.
Sit on the edge of the bench with your feet spread wide and flat on the floor.
Hinge slightly forward at the hips, grasp the handle with an underhand grip, and brace the back of your working triceps firmly against the inside of your same-side thigh just above the knee.
Place your non-working hand on your opposite thigh or knee for stability.

Initiate the movement by flexing your elbow, curling the handle upward toward your shoulder.
Keep your upper arm anchored against your inner thigh without shifting your torso.
Squeeze your biceps forcefully at peak contraction at the top of the curl.
Lower the cable handle under control until your arm is fully extended, maintaining continuous tension on the cable.
Complete all repetitions on one side before switching to the other.

Exhale as you curl the handle upward; inhale as you lower the weight back down with control.

Swinging the torso backward to initiate the curl.: Keep your torso stationary and braced, moving only at the elbow joint.
Allowing the elbow or upper arm to drift off the inner thigh.: Maintain constant pressure between the triceps and the inner thigh throughout the entire rep.
Cutting the range of motion short at the bottom.: Allow the elbow to extend fully under control to take advantage of continuous cable tension.

Avoid hyperextending or violently jarring the elbow at the bottom of the movement.

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