Konzentrations Cable Curls

Tutorial

1. 1
   Position the cable pulley at foot height and attach a simple handle. Place a weight bench in front of the cable tower and sit on it. Grip the handle with your left hand.
2. 2
   Press your left elbow/triceps against the inside of your left thigh and let your arm hang over the floor. Palm facing inwards. Support yourself with your other hand on your other knee.
3. 3
   Now bend your arm forcefully until you have reached the maximum bend in your elbow. Your hand should now be close to your shoulders with your palm facing your shoulder. Exhale and tense your biceps hard.
4. 4
   Release the bend in your elbow slowly and in a controlled manner until your arm is fully extended again. Your hand is back in the starting position and your palm is facing inwards again. Breathe in as you do this.
5. 5
   One repetition has now been completed. Repeat this process for the specified number of repetitions, first with the left side and then with the right side.