At a glance
- Main muscle
- Biceps
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Intermediate
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Incline bench with your back to the cables, D-handles set low.
- Upper arms hang back and stay still.
- Move only your forearms.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Same position as the incline dumbbell curl (biceps at long length), but the cable keeps tension at the bottom too and the bench adds stability. Setup is a bit fiddly. No direct evidence.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Incline Dumbbell Curl · Dumbbell · rating A
- Bayesian Cable Curl · Cable · rating A
- Cable Curl · Cable · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the incline cable curl.
Let Mitta set the weight.
Mitta plans the incline cable curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
incline cable curl
What muscles does the incline cable curl work?
The incline cable curl mainly trains your biceps.
How many reps of the incline cable curl should I do?
Mitta plans the incline cable curl at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the incline cable curl?
Good alternatives that train the same muscle are the incline dumbbell curl, Bayesian cable curl and cable curl.
Is the incline cable curl good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the incline cable curl have rating A?
Same position as the incline dumbbell curl (biceps at long length), but the cable keeps tension at the bottom too and the bench adds stability. Setup is a bit fiddly. No direct evidence.