The Cable Lying Bicep Curl is a variation of the traditional bicep curl that involves lying on a bench with a cable machine to target the biceps muscles.
How to perform
Step by step instructions:1. Start by adjusting the bench so that it is flat and in line with the cable machine. Attach a straight or EZ bar to the low pulley of the cable machine.
2. Lie down on the bench with your feet planted firmly on the ground and your head at the end of the bench closest to the cable machine.
3. Grab the bar with an underhand grip, with your hands shoulder-width apart and your palms facing up.
4. Keep your upper arms stationary and parallel to the ground, with your elbows tucked in close to your body.
5. Slowly curl the bar upwards towards your shoulders, keeping your wrists straight and engaging your bicep muscles.
6. Hold the contracted position for a moment, then slowly lower the bar back down to the starting position.
7. Repeat for the desired number of repetitions, ensuring to maintain proper form throughout the exercise.
8. Once finished, carefully release the bar back to the low pulley and sit up on the bench.
Tips:
- Avoid using momentum to lift the weight, focus on controlled and steady movements.
- Keep your core engaged to stabilize your body throughout the exercise.
- Adjust the weight to a challenging yet manageable level for your fitness level.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.