Cable Incline Inner Biceps Curl

Muscles worked

Setup

1. Position an incline bench at a 45-to-60-degree angle, facing away from a low cable pulley system.
2. Attach a straight bar or two D-handles to the low pulley.
3. Sit on the bench with your back and head firmly against the pad and feet flat on the floor for stability.
4. Grasp the handles with an underhand (supinated) grip, allowing your arms to hang straight down and slightly behind your torso.

How to do it

1. Exhale and curl the weight upward toward your shoulders while keeping your upper arms stationary and elbows pinned back.
2. At the top of the movement, squeeze your biceps hard, focusing on the inner portion of the muscle.
3. Inhale and slowly lower the weight back to the starting position using a controlled 3-second eccentric tempo.
4. Fully extend your arms at the bottom to feel a deep stretch in the biceps before starting the next repetition.

Form checklist

• Keep your elbows fixed in place; do not allow them to swing forward during the curl.
• Maintain a neutral wrist position to avoid overtaxing the forearms.
• Ensure your shoulder blades remain retracted and against the bench throughout the set.
• Avoid arching your lower back or lifting your hips off the bench to create momentum.

Pro tips

• Squeeze your triceps at the very bottom of the movement to ensure the biceps are fully lengthened and under maximum stretch.
• Focus on 'turning' your pinkies toward the ceiling at the top of the curl to further isolate the inner bicep fibers.
• Keep your head back against the pad to maintain cervical spine alignment and prevent neck strain.

Make it harder

• Incorporate a 2-second isometric hold at the peak of the contraction on every rep.
• Perform a '1.5 rep' style where you do a full rep followed by a half rep from the bottom to the midpoint.

Frequently asked

What muscles does the cable incline inner biceps curl work?

The cable incline inner biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the cable incline inner biceps curl?

The cable incline inner biceps curl uses cable.

Is the cable incline inner biceps curl good for beginners?

The cable incline inner biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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