Incline Cable Curl
StrengthPull
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Description
The Incline Cable Curl is an isolation exercise targeting the biceps brachii, performed using a cable machine with an incline bench. This exercise emphasizes the stretch at the bottom of the movement, providing constant tension throughout the range of motion.
How to Perform
- Set an incline bench at a 45-degree angle in front of a low pulley cable machine.
- Attach a straight bar or EZ curl bar to the low pulley.
- Sit on the incline bench with your back firmly against it and feet flat on the floor.
- Grasp the bar with an underhand grip, hands shoulder-width apart, and arms fully extended.
- Keep your elbows close to your body and stationary as you curl the bar upwards towards your shoulders.
- Squeeze your biceps at the top of the movement, then slowly lower the bar back to the starting position.
- Maintain control throughout the exercise and avoid using momentum.
What Muscles Work
Primary Muscle:
Tips
- Focus on keeping your elbows stationary to maximize bicep engagement.
- Use a full range of motion to ensure maximum muscle activation.
- Avoid swinging your body; keep your back pressed against the bench.
- Control the weight during both the concentric and eccentric phases.
- Start with a lighter weight to master form before increasing resistance.
Common Mistakes
- Leaning too far forward, reducing tension on the biceps.
- Using excessive weight, leading to momentum-driven swings.
- Allowing elbows to flare out, decreasing bicep isolation.
- Failing to fully extend arms at the bottom, limiting range of motion.
- Curling wrists inward, causing wrist strain and reducing bicep engagement.
- Not maintaining a stable shoulder position, shifting focus away from biceps.
- Rushing through reps, compromising muscle control and contraction.
- Neglecting to keep the back firmly against the bench, altering form.
Recommended Exercises
Explore exercises related to Incline Cable Curl for biceps training and similar movement patterns.
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