Lying Cable Biceps Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lying Cable Biceps Curl is an isolation movement performed while lying down, keeping the biceps under continuous cable tension. It enhances the peak contraction phase and eliminates body momentum, allowing better control and isolation. The lying position also helps stabilize the upper body, targeting the biceps more effectively than a standing curl.
How to Perform
Attach a straight or EZ bar to a low pulley.
Lie face up on a flat bench or the floor with your feet flat.
Grasp the bar with an underhand grip, arms fully extended.
Keeping your elbows stationary, curl the bar toward your shoulders.
Squeeze your biceps at the top of the movement.
Lower the bar slowly until your arms are extended again.
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Tips
Focus on full biceps contraction at the top.
Keep shoulders flat and relaxed on the bench.
Move only your forearms; don’t involve your torso.
Maintain a smooth tempo for better muscle activation.
Use moderate weight to avoid elbow strain.
How Not to Perform
Don’t swing your arms or torso.
Avoid overextending your elbows at the bottom.
Don’t let the cable snap back — control it.
Avoid heavy loads that compromise your form.
Don’t lift your shoulders off the surface.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
