Movement overview

The Incline Cable Curl is an isolation exercise targeting the biceps brachii, performed using a cable machine with an incline bench. This exercise emphasizes the stretch at the bottom of the movement, providing constant tension throughout the range of motion.

Step-by-step cues

1. Set an incline bench at a 45-degree angle in front of a low pulley cable machine.
2. Attach a straight bar or EZ curl bar to the low pulley.
3. Sit on the incline bench with your back firmly against it and feet flat on the floor.
4. Grasp the bar with an underhand grip, hands shoulder-width apart, and arms fully extended.
5. Keep your elbows close to your body and stationary as you curl the bar upwards towards your shoulders.
6. Squeeze your biceps at the top of the movement, then slowly lower the bar back to the starting position.
7. Maintain control throughout the exercise and avoid using momentum.

Technical tips

• Focus on keeping your elbows stationary to maximize bicep engagement.
• Use a full range of motion to ensure maximum muscle activation.
• Avoid swinging your body; keep your back pressed against the bench.
• Control the weight during both the concentric and eccentric phases.
• Start with a lighter weight to master form before increasing resistance.