Single-Arm Cable Concentration Curl

BicepsCable Machine

An isolated bicep curl using a low cable to keep constant tension through the full range of motion and balance out arm strength.

How to do it

1Sit on a bench facing a low pulley and grab the handle with one hand.

2Rest the back of your working elbow against the inside of your thigh on the same side.

3Fully extend your arm, locking your elbow securely in place.

4Curl the handle toward your shoulder by squeezing your bicep.

5Pause at the top, then slowly lower the handle back to the start.

Common mistakes

Letting your elbow slide off your thigh during the curl, losing bicep isolation.

Swinging your torso to lift the weight, risking injury and reducing tension on the arm.

Shortening the range of motion, reducing time under tension and overall gains.

Breathing

Inhale at the bottom, and exhale as you curl the handle up.

Make it harder or easier

To make it easier, lower the weight on the stack.

To make it harder, pause for two seconds at peak contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.