Body part: Biceps · Muscle group: Biceps · Equipment: low pulley, bar, bench · Time: 6–8 min
Why this exercise
Concentration curl position eliminates front deltoid recruitment — all tension flows through the 5:1 biceps lever. Cable maintains constant tension unlike dumbbell concentration curls which lose load at the top.
Zero deltoid compensation — the concentrated position with elbow braced removes the front deltoid from the pulling pattern.
Cable tension continuity — unlike dumbbell curls where gravity loses its perpendicular component at the top, the cable pulls from a fixed direction.
5:1 lever isolation — all force channeled through the biceps moment arm without assistance from synergists.
Placed fifth to finish biceps with strict isolation after the stretch-position work.