Description

The cable lying close-grip curl is a biceps-focused exercise that targets the front of the arms.

Starting Position

Lie down on a bench facing the cable machine with your feet flat on the floor and grab the bar with an underhand grip, hands shoulder-width apart.

Technical Execution

Keeping your upper arms stationary, curl the barbell towards your shoulders, contracting the biceps. Slowly lower the weight back to the starting position.

Range of Motion

Ensure a full range of motion by lowering the weight until your arms are fully extended and curling the weight up until the biceps are fully contracted.

Variations

Variations can include using different grip widths or angles to target the biceps from various angles.

Common Mistakes

Common mistakes include using momentum to lift the weight, arching the back, and not fully engaging the biceps.

Practical Advice

Focus on controlled movements, keep the elbows close to the body, and squeeze the biceps at the top of the movement.

Additional Notes

It's important to maintain proper form throughout the exercise to maximize biceps activation.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

biceps

Secondary Muscles

forearms