Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Two Arm Cable Curl On Incline Bench Instructions

  1. The two arm incline bench cable curl is a great exercise to really isolate the biceps. Set up for the exercise by setting an incline bench to a 30 degree incline and placing it in the center of a cable machine that has two low pulley cable attachments.
  2. Attach a single handle to both the low pulley cables and select the weight you want to use on the stacks.
  3. Grasp both the handles with an underhand grip and lay back on the incline bench.
  4. Your arms should be outstretched.
  5. Keeping your elbows fixed in position, slowly curl the handles up towards your body.
  6. Pause and squeeze the biceps, and  then slowly lower the weight back down.
  7. Repeat for desired reps.

Exercise Tips:

  1. It's important that your keep your elbows fixed throughout the set - do not move them at all!
  2. Focus on only allowing your forearms to move.