Cable Incline Inner Bicep Curl
Isolate your inner biceps with this incline cable curl! Target and build definition with controlled reps.

Required Equipment



Muscle Groups
Primary
Secondary
Instructions
1. Setting Up the Equipment:
- Adjust the cable machine to the lowest setting.
- Attach a straight bar or stirrup handle to the cable.
- Position the adjustable bench at an incline of about 30 to 45 degrees.
2. Positioning:
- Sit on the inclined bench, ensuring your back is supported.
- Position your feet flat on the ground, shoulder-width apart.
- Grasp the handle with one hand (palm facing up), keeping your arm extended down toward the floor.
3. Starting Position:
- Lean back slightly against the bench to maintain stability.
- Your elbow should be close to your side, fully extended but not locked, holding the cable handle securely.
4. Movement:
- Slowly curl the handle up to your shoulder while keeping your elbow stationary.
- Focus on squeezing your biceps at the top of the movement.
- Pause for a moment at the top of the curl.
5. Returning to Starting Position:
- Lower the handle back to the starting position in a controlled manner, fully extending your arm.
- Repeat the curl for the desired number of repetitions.
6. Tips:
- Keep your movements slow and controlled to focus on muscle engagement.
- Avoid using momentum; isolate the bicep during the curl.
- Ensure to breathe out as you curl up and breathe in as you lower the weight.
7. Repetitions and Sets:
- Aim for 8-12 repetitions for 2-4 sets, depending on your fitness level.
8. Switching Arms:
- After completing your repetitions on one arm, switch to the other arm and repeat the steps.
Remember to start with a lighter weight to ensure proper form and technique before progressively increasing the resistance.