Cable Incline Close Grip Curl
Cable Incline Close Grip Curl Exercise Description
The cable incline close‑grip curl is an elbow‑flexion exercise that primarily targets the biceps brachii, with assistance from the brachialis and brachioradialis. Performing it on an incline bench places the shoulders slightly behind the torso, lengthening the biceps at the start and encouraging strict movement by minimizing body sway. The cable provides consistent resistance through the range of motion, maintaining tension even at the bottom. A close, supinated grip (hands just inside shoulder width) helps keep the elbows tucked and the wrists stacked under the forearms. Focus on controlled reps through a full, pain‑free range while maintaining a neutral spine, light scapular retraction, and neutral wrists.
- Muscle Groups: Biceps
- Target Muscles: Biceps Brachii - Long Head
- Assisting Muscles: Brachialis, Brachioradialis
- Stabilizing Muscles: Rectus Abdominis, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Elbow Flexors, Forearm Supinators
- Joint Involvement: Single-joint
- Muscle Location: Outer Bicep
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Cable Incline Close Grip Curl Exercise
‘- Attach a straight bar to a low pulley. Position an incline bench a short distance in front of the stack, facing away, so the cable runs freely.
– Sit back with head, upper back, and hips in contact with the bench; feet flat and planted.
– Grasp the bar with an underhand close grip (palms up), hands just inside shoulder width.
– Set your posture: ribs down, spine neutral, shoulder blades gently back and down. Keep wrists straight.
– Start with arms nearly straight, elbows close to your sides and slightly behind the torso, cable taut.
– Curl by flexing the elbows only. Keep upper arms still; avoid swinging or shrugging.
– Continue until forearms are vertical or the bar approaches the chest without the elbows drifting forward.
– Pause briefly while maintaining wrist neutrality; do not bend the wrists to “finish” the rep.
– Lower under control until the elbows are fully extended without locking; keep the cable under tension.
– Common checks: elbows stay tucked, shoulders relaxed, back remains on the bench, and the cable path remains clear. Adjust bench distance if the cable slackens at the bottom.
Cable Incline Close Grip Curl Tips
‘- Position the incline bench so the cable runs freely, and adjust distance if the cable slackens at the bottom.
– Keep your head, upper back, and hips in contact with the bench, with feet flat and planted.
– Use a close, underhand (supinated) grip with hands just inside shoulder width.
– Set ribs down with a neutral spine and shoulder blades gently back and down before starting.
– Keep wrists straight and neutral throughout; do not bend them to “finish” the rep.
– Start with arms nearly straight, elbows close to your sides and slightly behind the torso, with the cable taut.
– Curl by flexing only at the elbows, keeping the upper arms still and avoiding swinging or shrugging.
– Stop the curl when forearms are vertical or the bar nears your chest without letting the elbows drift forward.
– Pause briefly at the top while maintaining neutral wrists and stable shoulders.
– Lower the bar under control until elbows are fully extended (but not locked), keeping tension on the cable.
Cable Incline Close Grip Curl Beginner Introduction
The cable incline close‑grip curl is a cable‑machine arm exercise performed while leaning back on an incline bench. The lifter sits facing away from a low pulley with a straight bar attached, so the cable pulls from behind and below. This setup places the shoulders slightly behind the body, which lengthens the front of the upper arm at the start of each repetition. Because the bench supports the head, upper back, and hips, the movement centers on the elbows bending and straightening rather than on swinging or using momentum.
A narrow, palms‑up hand position emphasizes the biceps while also involving the forearms. The elbows stay near the sides with the upper arms relatively still, encouraging a strict, controlled curl. Throughout the motion, the cable maintains steady resistance, including near the bottom, so the muscles remain engaged instead of relaxing between reps. Attention to a natural back position, gently drawn‑back shoulder blades, relaxed shoulders, and straight wrists supports stable technique and smooth, comfortable motion through a pain‑free arc.