Incline Cable Bicep Curl
Arms hang behind the torso using a low cable pulley.
- Level
- Beginner
- Equipment
- Cable Machine, Incline Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Set an incline bench inside a cable machine facing away from the stack.
- Sit on the bench and grab the low pulley handle with both hands.
- Lean back so your arms hang straight down behind your torso.
- Curl the handle toward your shoulders while keeping your elbows stationary.
- Squeeze your biceps hard at the top of the movement.
- Lower the weight slowly until your arms are fully extended.
Common mistakes
- Swinging the torso to generate momentum.
- Allowing elbows to move forward instead of staying back.
- Cutting the range of motion short at the bottom.
- Rushing the lowering phase and losing tension.
Tips
- Keep your chest up and shoulders pinned against the bench pad.
- Focus on pulling with your pinky fingers to maximize bicep contraction.
- Prevent your elbows from drifting forward during the lift.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Body support
- Chest supported
- Facing
- Facing away
- Bench angle
- Incline
- Pulley height
- Low
