Cable Two Arm Curl On Incline Bench
Cable Two Arm Curl On Incline Bench is the middle rung where progress speeds up and fits late in an arms workout.
How to do Cable Two Arm Curl On Incline Bench
- Sit on an incline bench with your back against the pad and your feet flat on the ground.
- Grasp the cable handles with an underhand grip, palms facing up, and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the handles towards your shoulders while contracting your biceps.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the handles back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Cable Two Arm Curl On Incline Bench Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Two Arm Curl On Incline Bench Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Cable Two Arm Curl On Incline Bench
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Cable Two Arm Curl On Incline Bench — Frequently Asked Questions
How do you do the Cable Two Arm Curl On Incline Bench?
Sit on an incline bench with your back against the pad and your feet flat on the ground. Grasp the cable handles with an underhand grip, palms facing up, and your arms fully extended. Keeping your upper arms stationary, exhale and curl the handles towards your shoulders while contracting your biceps. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Two Arm Curl On Incline Bench work?
The Cable Two Arm Curl On Incline Bench primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.
How many sets and reps of the Cable Two Arm Curl On Incline Bench should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Two Arm Curl On Incline Bench good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Two Arm Curl On Incline Bench?
Try the Dumbbell Standing Biceps Curl, Barbell Reverse Preacher Curl or the Band Concentration Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
