Lying Cable Biceps Curl

Differentiation: Mechanics

This variation of a Lying Curl is unique. Here is how: you lay on the floor. Laying completely eliminates the need to maintain balance, (like you would need to do when performing a Standing Curl). Not focussing on balancing allows you to focus entirely on the contraction in your biceps. You also use a cable machine for this exercise. The machine maintains the continual resistance applied to your biceps throughout the entire movement. Maximizing resistance increases the overall endurance of your biceps.

Starting Position

To get into starting position, do this...

1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.

2) Locate a cable machine.

3) Set the pulley at its highest setting.

4) Obtain a Cable Curl Bar attachment.

5) Clip the Bar onto the pulley hook.

6) Grasp the bar before you lie down. |If you have a partner, he can hand you the bar after you lie down.

7) Lie down on the exercise mat with your back flat.

8) Your legs should be extended and your feet should reach the front of the cable machine.

9) Place your feet together.

10) Grasp the bar attachment from your partner...

11) ....with your hands shoulder-width apart |with your palms facing your head.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you curl the bar downward, using a controlled movement

3) ...until the bar almost touches your forehead.

4) This is the ending position.

5) Hold the contraction at the top of the movement for a count of one second.

6) Inhale as you as you allow the bar to retract upward using a slow and controlled movement

7) ...until your arms are fully extended.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your elbows inward, which will ensure that your biceps do a majority of the work and provide you with the maximum potential benefit.

Keep your upper arms roughly perpendicular to the floor as you pull the bar down.

Keep your upper arms stationary and focus on only moving your forearms during the movement.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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