Exercise guide
Cable Incline Biceps Curl
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
This exercise emphasizes the long head of the biceps by placing the arms in a stretched position behind the torso, while the cable provides constant tension throughout the entire range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place an incline bench set to 45-60 degrees a few feet in front of a dual cable machine, facing away from the weight stacks.
- Attach D-handles to the lowest pulley setting on both sides.
- Sit on the bench with your back and head firmly against the pad, reaching back to grab the handles with an underhand grip.
- Allow your arms to hang straight down and slightly behind your torso to create a pre-stretch in the biceps.
How to do it
- Exhale and curl the handles upward toward your shoulders while keeping your elbows pinned in their starting position behind your body.
- Squeeze your biceps forcefully at the top of the movement for a one-second pause.
- Inhale and slowly lower the handles back to the starting position, maintaining control against the cable's resistance.
- Follow a controlled tempo, taking approximately two seconds for both the lifting and lowering phases.
Form checklist
- Keep your elbows stationary; do not allow them to swing forward as you curl.
- Maintain full contact between your back/head and the bench to prevent using momentum.
- Ensure a full range of motion by completely extending your arms at the bottom of each rep.
- Keep your wrists neutral and avoid curling them toward your forearms.
Pro tips
- Focus on the deep stretch at the bottom of the movement to maximize recruitment of the long head of the biceps.
- Rotate your pinkies toward the ceiling at the top of the curl to enhance the peak contraction through supination.
Make it harder
- Implement a 4-second eccentric (lowering) phase to significantly increase time under tension.
- Add a 'pause-and-squeeze' at the mid-point of the repetition to challenge the muscle at its weakest leverage point.
Frequently asked
- What muscles does the cable incline biceps curl work?
- The cable incline biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable incline biceps curl?
- The cable incline biceps curl uses cable.
- Is the cable incline biceps curl good for beginners?
- The cable incline biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.