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Last updated February 2, 2026
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bicepsforearmstriceps
Incline Biceps Curl - Close Grip (Cable)
Set a bench to incline. Curl the cable bar with hands close together. The incline position stretches the bicep head at the shoulder joint.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
bicep (long head)
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cableadjustable bench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the cable machine to a low position and attach a close grip handle.
- Sit on an incline bench with your back supported and feet flat on the floor.
- Step 2Grab the Handle
- Reach for the close grip handle with both hands, palms facing up.
- Ensure your hands are shoulder-width apart on the handle.
- Step 3Position Your Body
- Sit back against the incline bench, keeping your back straight and core engaged.
- Allow your arms to hang straight down, fully extended, with elbows close to your body.
- Step 4Curl the Handle
- Bend your elbows to curl the handle towards your shoulders, keeping your upper arms stationary.
- Focus on squeezing your biceps at the top of the movement.
- Step 5Lower the Handle
- Slowly lower the handle back to the starting position, fully extending your arms.
- Maintain control throughout the movement to avoid using momentum.
- Step 6Repeat
- Continue to perform the curl and lower for the desired number of repetitions.
- Ensure that your form remains consistent with each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully set the handle back on the cable machine.
- Stand up from the bench and take a moment to stretch your arms.