Bicep -Workout

The cable concentration curl is similar to the standing version except that you do it using a low pulley cable machine instead of a dumbbell. Initially, it is performed by using lighter weights to master the correct technique. You can do it at the end of your bicep routine as a finisher move.

Cable Concentration Curl Exercise Information

  • Alternative Names: Low pulley cable concentration curls, standing cable concentration curls
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Low pulley cable machine, D-handle or straight bar attachment
  • Muscles Targeted: Biceps
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 8-12 reps each
  • Variations: Two-arm seated cable concentration curl
  • Alternative: None

How to do a Cable Concentration Curl

Position the cable attachment of the pulley machine at its lowest point and hold the D handle with a neutral grip while moving a few steps to your side so that a tension is created on the cable. Bend forward at your waist with the working arm hanging down straight and the other arm placed on your hip. Flex at the elbow as you breathe out to curl the handle up toward the shoulder. Keep your biceps under contraction at the top of the lift and hold the position for one count. Slowly bring the weight down back to the initial position.

Low Pulley Cable Concentration Curl Tips

  • Make sure that your shoulder does not drift from side to side.
  • Avoid using your body’s momentum to curl the D handle.
  • Your elbow should be kept steady and in line with the shoulder throughout the movement.

Seated Variation with Two Arm

It is performed by sitting on a flat bench placed in front of a low pulley cable machine and curling a straight bar that is held with both hands using a supinated grip. Your elbows should rest on the inner part of your knees.


Last modified: 5th March 2021