IsolationCable

Incline Cable Biceps Curl

Incline Cable Biceps Curl - End Position

Exercise Details

Primary Target

Biceps Brachii Long, Biceps Brachii

Equipment

Cable

Type

Isolation

Description

The incline cable biceps curl is an isolation exercise that targets the biceps brachii with an emphasis on the long head. The incline position creates a deep stretch at the bottom, while cables provide constant tension throughout the movement, making this exercise excellent for building bicep peak and size.

Training Volume by Goal

Hypertrophy

Muscle Growth

3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)

Strength

Max Power

3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)

Endurance

Stamina

2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)

📋How to Perform

Set an incline bench to 45-60 degrees between two low cable pulleys
Sit back on incline bench and grab handles, arms hanging down with palms forward
Keep upper arms stationary and pressed against bench, engage your core
Curl both handles up by contracting your biceps until fully contracted
Squeeze your biceps hard at the top for 1 second
Slowly lower the handles back down with control taking 2-3 seconds
Feel a deep stretch in your biceps at the bottom
Maintain constant tension - do not let weight stack rest between reps

💡Coaching Cues

✓
Keep your upper arms stationary - only your forearms should move
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Curl handles all the way up to shoulder level for full contraction
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Squeeze your biceps hard at the top for 1 second
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Control the descent slowly, taking 2-3 seconds for maximum stretch
✓
Keep your back against the bench - do not arch forward
✓
Maintain constant tension - do not let the weight stack rest

⚠️Common Mistakes

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Moving your upper arms or elbows forward - reduces bicep isolation

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