Concentration Curl (Cable)
Also called Cable Concentration Curl
How to do it
Sit facing a low pulley and hold one handle palm-up with the working upper arm braced against the inside of the thigh. Curl the handle toward the shoulder without moving the upper arm, squeeze the biceps, then lower slowly against the cable to full extension. Complete the set and repeat on the other side.
Setup
Set a single cable low and sit far enough away for tension with the arm nearly straight. Hold the handle palm-up, brace the working upper arm against the inner thigh, keep the wrist straight, shoulder down, and cable path clear.
Where you should feel it
Through the working biceps under continuous tension with the forearm assisting, while the thigh fixes the upper arm and the core holds the seated posture.
When to use it
Use for strict unilateral biceps hypertrophy with continuous cable tension and side-to-side loading. Perform 10-20 controlled reps per side.