Incline Cable Curl
Also known as: incline cable bicep curl, cable incline curl, incline bench cable curl, two arm cable curl on incline bench, incline curl cable, cable incline biceps curl
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Setting an incline bench in front of the pulleys combines two things dumbbells cannot give you at once: an arms-behind-the-torso stretch and resistance that stays on through the bottom. Next to the lying cable curl, this version works the long head harder because your elbows sit behind your body.
How to do the Incline Cable Curl
- Sit on an incline bench with your back against the pad and your feet flat on the ground.
- Grasp the cable handles with an underhand grip, palms facing up, and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the handles towards your shoulders while contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the handles back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Incline Cable Curl work?
The Incline Cable Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Incline Cable Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Cable Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline Cable Curl?
If you cannot do the Incline Cable Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Incline Bench Single Arm Dumbbell Preacher Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Cable Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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