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Cable Two Arm Curl on Incline Bench

Cable Two Arm Curl on Incline Bench

The Cable Two Arm Curl on Incline Bench is a fantastic exercise that targets the biceps muscles in your upper arms. Incorporating both cable resistance and an incline bench, this exercise provides a unique and effective way to build strength and definition in your biceps. By using a cable machine, you can maintain constant tension on your biceps throughout the entire range of motion. This helps to engage more muscle fibers, leading to better muscle growth and development over time. The incline bench adds an extra challenge by changing the angle of your arms, placing even more emphasis on the biceps and helping to isolate the muscles for maximum results. This exercise can be performed with different variations to suit your preference and fitness level. You can adjust the incline of the bench to target different parts of your biceps, such as the outer or inner heads. Additionally, the use of an overhand or underhand grip on the cable attachment can also change the muscle activation, targeting the biceps from different angles. Incorporating the Cable Two Arm Curl on Incline Bench into your workout routine can help you achieve stronger and more defined biceps. However, it is important to ensure proper form and technique to avoid any potential injuries. This exercise is great for intermediate to advanced individuals who have a good foundation of strength and experience with weightlifting. Remember, the key to seeing progress is consistency. Aim to perform this exercise 2-3 times per week and gradually increase the resistance as you become stronger. Combine this exercise with a well-rounded fitness program that includes a mix of cardiovascular exercise, other strength training exercises, and a balanced diet to maximize your results. Stay dedicated and enjoy the journey towards stronger, more sculpted biceps!


  • Adjust the cable machine to a height that aligns with your shoulders.
  • Sit on an incline bench facing towards the cable machine.
  • Keep your back pressed firmly against the bench to maintain stability.
  • Grab a cable attachment with a neutral grip (palms facing each other).
  • Place your feet flat on the ground and keep them shoulder-width apart.
  • With your upper arms against the bench, extend your arms fully while holding the cable attachment.
  • While keeping your upper arms stationary, flex your elbows and curl the cable attachment towards your shoulders.
  • Squeeze your biceps at the top of the movement and hold for a second.
  • Slowly lower the cable attachment to the starting position, fully extending your arms.
  • Repeat the movement for the desired number of repetitions.
  • Ensure proper form and control throughout the exercise to maximize effectiveness.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the biceps effectively.
  • Engage your core muscles to stabilize your body and maintain balance on the incline bench.
  • Control the movement and avoid using momentum or swinging the weights to maximize muscle activation.
  • Breathe out as you curl the weight up and breathe in as you lower it down slowly and with control.
  • Adjust the incline of the bench to target different portions of the biceps for a well-rounded workout.
  • Choose an appropriate weight that allows you to perform the exercise with proper form and without straining.
  • Ensure that your shoulders are relaxed and not hunched up during the exercise.
  • Gradually increase the weight over time to continue challenging your muscles and promoting progress.
  • Warm up adequately before starting your workout to prepare the muscles and reduce the risk of injury.
  • Listen to your body and if you experience any pain or discomfort, modify the exercise or seek guidance from a fitness professional.

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