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
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
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms