Incline Biceps Curl (Cable)

Lie back on an incline bench. Curl the cables forward from behind your body. Keep your elbows back to maintain the stretch on the biceps.

Quick facts

Primary and secondary muscle groups targeted by this movement.

bicep (long head)

forearm flexors

What you need and how to position yourself before starting.

cableadjustable bench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the cable machine to the lowest setting and attach a single handle.
- Sit on an incline bench with your back supported, ensuring your feet are flat on the ground.
Step 2Grab the Handle
- Reach for the handle with one hand, using an underhand grip (palms facing up).
- Keep your elbow close to your body and your arm fully extended.
Step 3Position Your Body
- Sit back against the bench with your shoulders relaxed and your core engaged.
- Ensure your back is flat against the bench and your head is looking forward.
Step 4Curl the Handle
- Bend your elbow and curl the handle towards your shoulder, keeping your upper arm stationary.
- Focus on squeezing your bicep at the top of the movement.
Step 5Lower the Handle
- Slowly lower the handle back to the starting position with your arm fully extended.
- Maintain control throughout the movement to avoid using momentum.
Step 6Repeat
- Perform the desired number of repetitions on one arm before switching to the other arm.
- Ensure proper form is maintained throughout each repetition.
Step 7Finish the Exercise
- After completing your sets, carefully release the handle and sit upright.
- Make sure to adjust the cable machine back to its original setting if necessary.