Cable Incline Close grip Curl

Cómo hacer el Cable Incline Close grip Curl

1. 1Set an incline bench to roughly 45–60° in front of a low cable pulley fitted with a straight bar.
2. 2Sit back against the bench with your back flat and your feet planted on the floor.
3. 3Grab the bar with a close, underhand grip about hip-width apart and let your arms hang straight down behind your torso.
4. 4Brace your core and keep your upper arms still and pointing toward the floor.
5. 5Curl the bar up toward your shoulders by bending only at the elbows, squeezing your biceps at the top.
6. 6Pause briefly at the top without letting your elbows drift forward.
7. 7Lower the bar slowly under control until your arms are fully extended and the biceps are stretched.
8. 8Complete your reps, then sit up and return the bar to the pulley with control.

Consejos de técnica

• Keep your upper arms fixed and perpendicular to the floor so the elbows act as the only hinge.
• Control the lowering phase — the incline angle makes the stretched position the hardest part, so resist gravity rather than dropping the bar.
• Pin your shoulder blades against the bench to stop your shoulders from rolling forward and stealing the work from the biceps.
• Use a weight light enough to keep constant cable tension throughout the set instead of swinging the bar up.

Errores comunes

• Swinging the torso or driving with the body to fling the bar up, which uses momentum instead of the biceps and cuts the tension on the working muscle.
• Letting the elbows drift forward as you curl, which turns it into a front-raise pattern and shortens the range the biceps actually work through.
• Cutting the bottom of the rep short, which skips the stretched position that is the main reason to curl on an incline.
• Setting the bench too upright, which removes the behind-the-body arm angle and makes the movement a standard curl instead.

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