Cable Lying Biceps Curl
Step by step
How to perform
- Grasp the cable bar with an underhand grip (palms facing upward) at shoulder width, while keeping your arms fully extended.
- Slowly curl the bar towards your chest while keeping your elbows stationary, exhale as you perform this movement and hold the contraction at the top for a second.
- Gradually return the bar back to the initial position as you breathe in.
- Repeat this movement for the recommended amount of repetitions.
Overview
About this exercise
The Cable Lying Biceps Curl is a strength-building exercise that targets the biceps, providing an intense isolation workout for muscle growth and definition. This exercise is suitable for both beginners and advanced fitness enthusiasts, as the resistance can be easily adjusted on the cable machine. Individuals might choose this exercise to enhance their upper body strength, improve muscle tone, and achieve a more defined arm appearance.
Coaching cues
Form tips
Hold the bar using a supinated (underhand) grip with your hands shoulder-width apart. This grip allows for maximum biceps engagement. Holding the bar too wide or too narrow can lead to wrist and shoulder strain.
Ensure that you perform the curls in a slow and controlled manner. Avoid the common mistake of using momentum to lift the weight. Using momentum can reduce the effectiveness of the exercise and increase the risk of injury.
Make sure to fully extend your arms at the bottom of the movement and fully contract your biceps at the top. Avoid the common mistake of performing partial reps, which can limit the effectiveness of the exercise.
Keep Your Elbows
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