Isolate your biceps.

Using an incline bench to add some support is a great strategy if you want to isolate your biceps. Complete 6-10 reps in each position, in sequence:

✅ A1. Incline Bench Cable Biceps Curl: The PML is in the bottom (lengthened) position. Same weight, no rest.

✅ A2. Bench Leaning Cable Biceps Curl: The PML is nearer the middle of the curl. Same weight, no rest.

✅ A3. Chest-Supported Cable Spider Curl: The PML is near the top (shortened) position.

The bench stays in place throughout, which makes this setup highly practical. The cables stay where they are too. Just make sure they’re properly aligned with your shoulders and at their lowest height. Two to three sets of these and your biceps will be fried.