Two Arm Cable Curl On Incline Bench

Get ready to pump up those biceps with the powerful “Two Arm Cable Curl On Incline Bench” exercise! This workout is all about sculpting your biceps to perfection while you enjoy the burn. Don’t worry if you’re new to the fitness scene – we’ve got you covered with easy-to-follow instructions and some pro tips to make the most out of your workout. It’s time to take your arm game to the next level!

How to Perform Two Arm Cable Curl On Incline Bench

  1. Setup: Begin by setting up the incline bench at a comfortable angle. Attach the handle to the lower pulley on the cable machine.
  2. Adjust Weight: Choose a suitable weight on the machine. Start with a manageable weight to avoid straining your muscles.
  3. Position Yourself: Sit on the incline bench with your back and head resting comfortably against the bench. Your feet should be firmly planted on the ground.
  4. Grip the Handle: Grab the handle with an underhand grip (palms facing up). Your hands should be shoulder-width apart.
  5. Full Extension: Allow your arms to fully extend, keeping a slight bend in your elbows. This is your starting position.
  6. Curling Motion: Keeping your upper arms stationary, exhale as you curl the handle towards your shoulders. Focus on contracting your biceps throughout the movement.
  7. Peak Contraction: Hold the peak contraction for a brief moment, squeezing your biceps at the top of the movement.
  8. Lowering Phase: Inhale as you slowly lower the handle back to the starting position, maintaining control.
  9. Repeat: Complete the desired number of repetitions for one set. Aim for 3-4 sets of 10-12 reps each.
  10. Rest and Hydration: Remember to take short breaks between sets and stay hydrated throughout your workout.

Muscle Focus

The “Two Arm Cable Curl On Incline Bench” primarily targets your biceps, the muscles that give your arms that sculpted and powerful look. Additionally, this exercise engages your forearms, helping you achieve a well-rounded arm development.

Pro Tips for Maximum Gains

  1. Mind-Muscle Connection: Focus on the mind-muscle connection – visualize your biceps doing the work with each curl.
  2. Controlled Movement: Keep the movement controlled throughout. Avoid swinging or using momentum to lift the weight.
  3. Breathing Technique: Inhale during the lowering phase and exhale as you curl the handle upwards.
  4. Progressive Overload: Gradually increase the weight as you get comfortable with the exercise to challenge your muscles.
  5. Full Range of Motion: Ensure you’re performing the full range of motion – fully extend your arms at the bottom and contract your biceps at the top.
  6. Warm-Up: Warm up your muscles with light cardio or dynamic stretches before diving into this exercise.
  7. Consistency is Key: Consistency is crucial for seeing results. Incorporate this exercise into your arm routine regularly.


1. Can I perform the Two Arm Cable Curl On Incline Bench as a beginner?
Absolutely! This exercise is beginner-friendly. Just start with a lighter weight and focus on proper form.

2. How often should I do this exercise?
For optimal results, aim to include this exercise in your arm routine 2-3 times per week.

3. Is it normal to feel a burn during the curls?
Yes, feeling a burn in your biceps is a sign that they’re working hard. Embrace the burn!

4. Can I use an EZ bar instead of a cable machine?
While the cable machine provides a unique resistance, you can use an EZ bar with a preacher bench for a similar effect.

5. Should I lock my elbows at the bottom of the movement?
No, avoid fully locking out your elbows to keep tension on your biceps throughout the exercise.

6. Can I do this exercise standing instead of on an incline bench?
Certainly, but the incline bench helps isolate your biceps and reduces cheating by using momentum.

7. How long does it take to see results?
Results vary, but with consistent effort, you could start noticing changes in your arm definition within a few weeks.

8. What’s the difference between the Incline Cable Curl and the regular Cable Curl?
The incline bench targets the biceps differently, emphasising the upper portion and creating a well-rounded look.

9. Should I lift heavier weights or focus on more reps?
Both approaches have benefits. Start with moderate weights and gradually increase them, aiming for 10-12 reps per set.

10. Can I use wrist wraps while performing this exercise?
Using wrist wraps can provide extra support, but it’s best to develop wrist strength naturally for long-term gains.

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