Body part
Biceps
Instructions
- Position yourself on an incline bench facing away from the cable machine.
- Adjust the weight stack according to your strength level.
- Grasp the double D-handle attachments with an underhand grip.
- Extend your arms fully in front of you, keeping your elbows close to your torso.
- Keeping your upper arms stationary, exhale and curl the handles towards your shoulders.
- Squeeze your biceps at the top of the movement and hold for a brief pause.
- Inhale and slowly lower the handles back to the starting position.
- Repeat for the desired number of repetitions.
Advice
- Focus on maintaining proper form throughout the exercise to target the biceps effectively.
- Engage your core muscles by keeping a slight bend in your knees and maintaining a neutral spine.
- Start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you get stronger.
- Control the movement on both the concentric (lifting) and eccentric (lowering) phases of the exercise.
- Avoid using momentum or jerking motions to lift the weight, as this can reduce the effectiveness of the exercise and increase the risk of injury.
- Exhale as you curl the weight up and inhale as you lower it back down, maintaining a steady breathing pattern throughout the exercise.
- Keep your elbows close to your sides and avoid allowing them to flare out during the movement.
- Avoid excessive swinging of the body or leaning back, as this can shift the focus away from the biceps and increase stress on other muscles or joints.
- Always warm up before performing the exercise to increase blood flow to the muscles and reduce the risk of injury.
- Consider incorporating variations of the cable incline biceps curl, such as using different grip positions or performing the exercise with one arm at a time, to challenge the muscles in different ways.
