Cable Incline Biceps Curl

Cómo hacer el Cable Incline Biceps Curl

1. 1Set an adjustable bench to a 45–60° incline and position it a step in front of a low pulley with a single-handle attachment.
2. 2Sit back against the bench so your back and head are supported, and let the working arm hang straight down toward the pulley.
3. 3Grip the handle with an underhand (supinated) grip and let the cable pull your arm slightly behind your torso to load the stretch.
4. 4Keep your upper arm fixed and your elbow pointing down, then curl the handle up toward your shoulder by bending only at the elbow.
5. 5Squeeze the biceps hard at the top, keeping your wrist straight and your elbow still tucked at your side.
6. 6Lower the handle under control back to the fully stretched position, resisting the cable the whole way down.
7. 7Complete your reps, switch sides if working one arm at a time, then return the handle to the pulley.

Consejos de técnica

• Keep your upper arm motionless and your elbow fixed in place so the biceps does the work and the movement stays strict.
• Use a slow, controlled tempo on the way down to make the most of the constant cable tension and the loaded stretch.
• Let your arm travel slightly behind your torso at the bottom — that extra stretch is the main reason to use the incline.
• Keep your wrist straight and neutral rather than curling it inward, so the load stays on the biceps and off the forearm.

Errores comunes

• Swinging the torso or letting the elbow drift forward, which turns the curl into a momentum-driven cheat and takes tension off the biceps.
• Stopping short of full extension at the bottom, which skips the stretch that makes this variation effective.
• Using too much weight, which forces partial reps and recruits the shoulders and back instead of isolating the biceps.
• Rushing the lowering phase, which wastes the constant cable tension and reduces the muscle-building stimulus.

Preguntas frecuentes