Description

The cable lying bicep curl is a great isolation exercise that targets the biceps.

Starting Position

Lie on a flat bench with your feet planted on the ground. Hold the cable handles with an underhand grip, arms fully extended towards the ceiling.

Technical Execution

Keeping your upper arms stationary, flex at the elbows to curl the handles towards your shoulders. Slowly lower back to the starting position.

Range of Motion

Ensure a full range of motion by fully extending your arms at the bottom and squeezing the biceps at the top.

Variations

Variations include using different attachments like a straight bar or rope for variety.

Common Mistakes

Common mistakes include swinging the body to generate momentum and using too much weight that leads to improper form.

Practical Advice

Focus on keeping your elbows stationary and squeezing the biceps at the top of the movement for maximum contraction.

Additional Notes

This exercise is effective for developing arm strength and muscle definition.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

biceps

Secondary Muscles

forearms