Two Arm Cable Curl On Incline Bench Exercise - How To Video & Tips
Try this exercise
Biceps
Cable Machine
Beginner
Pull
Forearm
The two arm cable curl builds bigger, stronger biceps with constant tension throughout the movement. It gives you better control than free weights and targets both arms evenly.
1. Set the cable pulley to the lowest position and attach a straight bar or EZ-curl bar. 2. Stand facing the cable machine, grab the bar with both hands using an underhand grip, shoulder-width apart. 3. Step back slightly, arms fully extended, creating tension in the cable for your two arm cable curl starting position. 4. Curl the bar up by flexing your biceps, keeping your elbows close to your sides throughout the movement. 5. Slowly lower the bar back to the starting position, controlling the weight on the way down to complete your two arm cable curl.
• Keep your elbows pinned to your sides during the entire two arm cable curl movement to maximize bicep activation. • Control the weight on the way down - don't let the cable snap back to the starting position. • Keep your core tight and avoid swaying your body to help lift the weight. • Focus on squeezing your biceps at the top of each two arm cable curl rep for maximum muscle engagement.
• Using your back and shoulders to swing the weight up instead of isolating your biceps during the two arm cable curl. • Moving your elbows forward or letting them flare out to the sides, which reduces bicep activation. • Rushing through the movement and not controlling the weight properly during the two arm cable curl negative portion.
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