Cable Two Arm Curl on Incline Bench exercise animation (Männlich)

Cable Two Arm Curl on Incline Bench

Zielmuskel
—
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable two arm curl on incline bench is a biceps isolation exercise for the upper arms, performed lying back on an incline bench so your arms hang behind your torso. That position puts the biceps under a deep stretch while the cable keeps constant tension through the whole range, making it a strong choice for building the long head and overall arm size.

Cable Two Arm Curl on Incline Bench: So führst du sie aus

  1. 1Set an incline bench to roughly 45–60° a step in front of a low pulley fitted with a straight or rope handle.
  2. 2Sit back against the bench with your back and head supported, and grab the handle so your arms hang straight down and slightly behind your torso.
  3. 3Let your arms fully extend toward the floor, keeping a slight bend at the elbow so tension stays on the biceps.
  4. 4Keep your upper arms still and curl the handle up toward your shoulders by bending only at the elbows.
  5. 5Squeeze your biceps hard at the top, holding for a brief moment without swinging your elbows forward.
  6. 6Lower the handle under control back to the fully stretched starting position, resisting the cable on the way down.
  7. 7Complete your reps, then sit up and return the handle to the weight stack with control.

Technik-Tipps

  • Pin your upper arms in place so the movement happens only at the elbow — this keeps the biceps under load and out of the shoulders.
  • Use the behind-the-torso arm position to feel a full stretch at the bottom; the cable keeps tension where free weights go slack.
  • Lower the weight slowly (around a 2–3 second negative) to get the most out of the stretched portion of the rep.
  • Keep your wrists neutral and firm rather than curling them, so the work stays in the biceps.

Häufige Fehler

  • Swinging the elbows forward as you curl, which shifts tension off the biceps and shortens the effective range.
  • Using momentum or rocking off the bench to heave the weight up, which cheats the rep and reduces muscle tension.
  • Cutting the bottom short and never reaching full extension, which throws away the deep stretch this variation is designed for.
  • Choosing a weight so heavy that your form breaks down, risking elbow strain and turning it into a partial movement.

Häufig gestellte Fragen

What muscles does the cable two arm curl on incline bench work?

It targets the biceps of the upper arms. The incline, behind-the-torso position emphasizes the stretched part of the curl, which loads the long head of the biceps especially well.

Why do it on an incline bench instead of standing?

Lying back on the incline lets your arms drop behind your torso, putting the biceps in a deep stretch at the bottom. The cable then keeps constant tension through the whole range, unlike a standing curl where load eases at the bottom.

What bench angle should I use?

An incline of about 45–60° works well. A steeper angle gives a bigger stretch but can crowd the shoulders, so pick the angle where your arms hang freely behind you and you still feel the biceps, not the front of the shoulder.

How many sets and reps should I do?

For arm size, 3–4 sets of 10–15 reps with a controlled tempo is a solid default. Use a weight you can take through the full stretched range without swinging.

Is this exercise good for beginners?

Yes. The bench supports your back and limits cheating, so it's easy to keep strict form. Start light to learn the stretch and the squeeze before adding load.

Ähnliche Übungen