How to perform Cable Lying Bicep Curl with proper form
Setup
- Cable Machine: Attach a straight bar or rope handle to the low pulley of a cable machine.
- Bench Position: Position a flat bench parallel to the cable machine, ensuring easy access to the handle.
Execution
- Lie Down: Lay on your back on the bench with your head closest to the cable machine.
- Grip: Reach for the handle and grasp it with an underhand grip (palms facing up).
- Arm Position: Extend your arms fully, keeping your elbows close to your torso and resting against the bench.
- Curl Movement: Engage your biceps and curl the handle towards your shoulders.
- Controlled Motion: Keep your elbows stationary; only your forearms should move.
- Peak Contraction: Squeeze the biceps at the top of the movement for a second.
- Lowering Phase: Slowly lower the handle back to the starting position, fully extending your arms without locking your elbows.
Tips
- Maintain a neutral spine throughout the exercise.
- Avoid swinging your body; keep the movement controlled.
- Adjust the cable’s height and weight according to your comfort and strength level.
Safety
- Ensure the cable is securely attached before beginning.
- Start with a lighter weight to master the form before increasing resistance.
Exercises
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms