Cable Two Arm Curl on Incline Bench

Setup

1. 01Place an incline bench set to 45 to 60 degrees facing away from a low pulley.
2. 02Attach a straight or EZ bar to the low pulley and grip it underhand.
3. 03Sit back on the bench with the cable running under or beside the seat.
4. 04Let the arms hang back behind the torso so the biceps start stretched.

Execution

1. 01Curl the bar toward the shoulders while the upper arms stay hanging back.
2. 02Squeeze the biceps at the top without lifting the elbows forward.
3. 03Lower slowly back to a full stretch behind the body.
4. 04Keep the shoulders and head against the bench throughout.

Checkpoints

• -Upper arms stay behind the torso; they do not swing forward.
• -Tension stays on the cable at the fully lengthened bottom position.
• -The back and head stay on the bench pad for every rep.

Common mistakes

• -Letting the elbows drift toward the ceiling to shorten the movement.
• -Sitting up off the pad as reps get hard.
• -Bouncing out of the stretched bottom position.
• -Setting the bench too upright and losing the stretch.