Standing Cable Concentration Curls
Standing cable concentration curls isolate the biceps using a low cable pulley, mimicking the mechanics of a dumbbell concentration curl with the added benefit of constant cable tension. The cross-body pulling angle increases inner bicep activation.
How to do it
- Attach a single handle to the low pulley of a cable machine.
- Stand beside the machine and grip the handle with one hand, allowing your arm to fully extend across your body.
- Curl the handle upward toward your shoulder, keeping your upper arm stationary.
- Pause at the top and squeeze your bicep.
- Slowly lower the handle back to the starting position.
- Complete the desired repetitions before switching arms.
Form cues
- Keep your upper arm completely still throughout the curl.
- Cross your working arm slightly across your body for a better angle.
- Squeeze hard at the very top of the movement.
- Lower the weight slowly and with control on the way down.
Breathing: Exhale as you curl the handle upward toward your shoulder, and inhale as you slowly lower it back to the starting position.
Common mistakes
- Swinging the torso to lift the weight, which takes tension off the bicep.
- Moving the upper elbow backward, which shifts work to the shoulder.
- Rushing the lowering phase, missing out on valuable muscle tension time.
Muscles worked
Primary: biceps. Secondary: forearms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp discomfort in your elbow joint, ease off and choose a gentler curling movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why use a cable instead of a dumbbell for concentration curls?
Cables provide constant tension throughout the entire range of motion, whereas dumbbells lose some resistance at the top of the curl.
Where should I feel this exercise?
You should feel a strong contraction primarily in your bicep muscle, with mild forearm engagement as you grip the handle.
How often can I do bicep isolation exercises?
You can perform them 2 to 3 times per week, allowing at least 48 hours of recovery between sessions.