Cable Concentration Curl

Setup

1. 01Attach a single D-handle to the low pulley.
2. 02Set a bench or box sideways to the stack and sit facing away at a slight angle.
3. 03Grip the handle underhand and brace the back of the working upper arm against the inner thigh.
4. 04Lean the torso slightly forward and let the arm extend toward the pulley.

Execution

1. 01Curl the handle up toward the shoulder using only the elbow.
2. 02Squeeze at the top for a full second while the upper arm stays glued to the thigh.
3. 03Lower slowly until the elbow is fully straight.
4. 04Complete all reps, then switch sides.

Checkpoints

• -Upper arm stays braced against the thigh, never floating.
• -Only the forearm moves; shoulder stays quiet.
• -The cable keeps tension at full extension.
• -Torso angle stays fixed through the set.

Common mistakes

• -Rocking the torso back to lift the weight.
• -Letting the elbow slide off the thigh mid-set.
• -Loading so heavy that the shoulder pitches in.
• -Rushing the eccentric and losing the isolation.