Cable Incline Inner Bicep Curl

1. Setting Up the Equipment:

   • Adjust the cable machine to the lowest setting.

   • Attach a straight bar or stirrup handle to the cable.

   • Position the adjustable bench at an incline of about 30 to 45 degrees.

2. Positioning:

   • Sit on the inclined bench, ensuring your back is supported.

   • Position your feet flat on the ground, shoulder-width apart.

   • Grasp the handle with one hand (palm facing up), keeping your arm extended down toward the floor.

3. Starting Position:

   • Lean back slightly against the bench to maintain stability.

   • Your elbow should be close to your side, fully extended but not locked, holding the cable handle securely.

4. Movement:

   • Slowly curl the handle up to your shoulder while keeping your elbow stationary.

   • Focus on squeezing your biceps at the top of the movement.

   • Pause for a moment at the top of the curl.

5. Returning to Starting Position:

   • Lower the handle back to the starting position in a controlled manner, fully extending your arm.

   • Repeat the curl for the desired number of repetitions.

6. Tips:

   • Keep your movements slow and controlled to focus on muscle engagement.

   • Avoid using momentum; isolate the bicep during the curl.

   • Ensure to breathe out as you curl up and breathe in as you lower the weight.

7. Repetitions and Sets:

   • Aim for 8-12 repetitions for 2-4 sets, depending on your fitness level.

8. Switching Arms:

   • After completing your repetitions on one arm, switch to the other arm and repeat the steps.

Remember to start with a lighter weight to ensure proper form and technique before progressively increasing the resistance.