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Incline Cable Curl

Step by step instructions, muscle activation and variants for the Incline Cable Curl.

MediumBiceps

About this exercise

The cable incline biceps curl is performed by lying back on an incline bench set in front of a low cable pulley. The inclined position places the upper arm behind the body, fully stretching the long head of the biceps at the bottom of each rep for a greater range of motion and peak contraction. The constant cable tension through the entire movement makes this an effective hypertrophy exercise.

How to Perform

  • Set an adjustable bench to a 45–60 degree incline and place it in front of a low cable pulley
  • Attach a straight bar or short bar to the cable and sit back on the bench facing away from the machine
  • Grip the bar with an underhand grip, arms extended toward the pulley
  • Keeping your elbows fixed in place, curl the bar up toward your shoulders
  • Squeeze your biceps hard at the top of the movement
  • Slowly lower the bar back to the starting position under control
  • Do not let your elbows drift forward during the curl

Muscle Activation

Primary
Biceps
Secondary
Inner forearm

Common Mistakes

Common mistakes content is coming soon.

About the Incline Cable Curl

The Incline Cable Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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