Lying Cable Biceps Curl is a cable workout that focuses on the biceps. It’s done sitting on the back either on the ground or on a bench with your feet facing towards a stack of cables. This exercise is generally used for moderate to heavy reps for burn and pump in an arm-focused exercise.

Nothing can hinder the progress of your biceps more than a lack of variety in your exercise routine. There’s only one exercise that you can perform for the bi’s (the curl) but doing just dumbbell or barbell curls may become boring. For your convenience, we’ve found a solution for boredom with the lying cable curl. It’s the perfect finisher to a workout routine that involves heavy dumbbell or barbell curls. Add this workout to your next arm workout and you’ll find yourself less bored and more excited on the Biceps.

Instructions for Lying Cable Biceps Curl

  • Take a straight bar, or an E-Z bar attachment connected to the pulley at the bottom by using your hands in both directions, and use an underhand (palms with the palms facing upwards) with a shoulder width grip.
  • Place your body flat on its back on an exercise mat right in front of the weight rack with your feet resting flat to the back of the pulley machine, and keeping your legs in a straight line.
  • While your arms are extended, and your elbows in close proximity to your body, slightly bent your arms. This is the starting position.
  • With your arms still and your elbows in close proximity to your body, pull the bar slowly towards your chest while you exhale and tighten your biceps.
  • After another press at the peak of your move then slowly return to the beginning position.
  • Repeat the exercise for the recommended number of repetitions.

Additional Information for Lying Cable Biceps Curl

  • Increases strength and size of the biceps.
  • Laying down will eliminate chances of utilizing the momentum generated by the lower body to increase the weight.
  • The cables maintain continuous tension to the muscles.
  • Biceps isolation can be serious if done in a strict manner.
  • Maintain your upper arms straight on the floor. Do not let your elbows be raised as you pull the bar upwards.
  • Make sure to keep the reps at a slower pace and keep the weight in check as you go down.

Alternates for Lying Cable Biceps Curl

Lying Cable Biceps Curl


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