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Cable Incline Biceps Curl

Biceps Forearms Isolation Cable machineIncline bench
Demo (loops)

How to do it

Starting position

  1. Set the bench to about 45 degrees and place it in front of the low pulley.
  2. Attach the handle to the pulley and sit back against the bench.
  3. Let your arms hang down and feel the stretch in your biceps.

Movement

  1. Keep your elbows fixed in place and pull the handles toward your shoulders.
  2. Squeeze your bicep briefly at the top.
  3. Resist the tension and slowly extend your arms fully.

Breathing

Exhale as you pull, inhale as you extend.

Cautions

  • If your elbows drift forward, you lose the stretch tension.
  • If your shoulders lift off the bench, you are using momentum.

Exercise info

Primary musclesBiceps
Secondary musclesForearms
EquipmentCable machineIncline bench
Movement patternIsolation
Rep range8–15 reps
1 similar exercises

Representative exercise: Cable Incline Biceps Curl

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Cable CurlEasierCable Preacher CurlEasierCable Overhead CurlHarderTwo Legs Hammer Curl with TowelSimilar exerciseDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSimilar exerciseBarbell CurlSame muscle · different equipmentBand Standing Single Arm Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.