Health and Beauty

How and why to do the incline pulley exercise?

The oblique pulley exercise is a very effective isolation exercise for developing your biceps and forearm muscles.

You will achieve the best results with this exercise by using light loads and focusing on technique and form.

Muscles used in oblique pulley curls.
Illustrative credit © Aliaksandr Makatserchyk
  1. Position a bench at a 45 degree angle. Install a straight bar on a low pulley. Move the angled seat back to get more tension on the pulley.
  2. With both hands, hold the straight bar with an overhand grip. Sit and lie down on the inclined bench. Make sure your back is firmly on the seat. Your elbows should be in line with your hips.
  3. Take a deep breath, exhale, and bend your elbow; Contract your biceps and return the bar to chest level. Contract your biceps forcefully in the raised position.
  4. Return to the starting position while continuing to hold the weight.
  5. Repeat this movement until you complete the required number of repetitions.

Training tips

  • Keep your elbows stable throughout the exercise.
  • Do not let your elbows rise or fall and always maintain a slight bend to maintain constant tension in the biceps.
  • Do lift your upper body off the incline bench to take advantage of the momentum that allows you to lift the load.

On the same topic

How and why to do the incline pulley exercise?

زر الذهاب إلى الأعلى