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Biceps

Incline Cable Curl

The Incline Cable Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: biceps (long head) 36%, biceps (short head) 26% and brachialis 18%.

Level: IntermediateEquipment: CableSingle-joint (isolation)

How to do it

  1. Set both pulleys of a cable crossover at their lowest position, clip a single handle on each and place an incline bench at about 45 to 60 degrees between the towers.
  2. Take one handle in each hand and sit back on the bench, facing away from the machine.
  3. Let your arms hang straight down beside the bench, slightly behind your torso, palms forward.
  4. Curl both handles up toward your shoulders, keeping the upper arms still.
  5. Lower slowly until the arms hang straight again.

Tips

  • Keep the back and head on the pad so the arms stay behind the body.
  • The cables keep tension at the bottom, where a dumbbell goes light.

Common mistakes

  • Letting the elbows travel forward off the bench line.
  • Lifting the shoulders off the pad to pull the handles up.

Muscles worked by the Incline Cable Curl

  • Biceps (long head) Primary36%
  • Biceps (short head) Primary26%
  • Brachialis Secondary18%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm behind the body the long head works from a stretch (Oliveira 2009). Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Incline Cable Curl alternatives

Same equipment

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Incline Cable Curl work?

Mainly the biceps (long head) and biceps (short head). The brachialis assist.

Is the Incline Cable Curl good for beginners?

The Incline Cable Curl is rated intermediate. If you are new, learn the EZ Bar Drag Curl first and build up from there.

What is a good alternative to the Incline Cable Curl?

For example the Bayesian Curl, Bayesian Curl (Cuff) and Decline Dumbbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Incline Cable Curl harder?

Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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