Lying bicep curl with cable
Cable lying bicep curl is a powerful isolation exercise targeting the biceps brachii. By using a cable machine, it ensures constant tension throughout the movement, optimizing muscle growth and strength. This exercise also activates the brachialis and brachioradialis, contributing to overall arm development. Athletes benefit from enhanced grip and pulling strength, essential for sports requiring upper body endurance and power. The lying position reduces momentum, ensuring strict form and maximal bicep engagement. Ideal for sculpting well-defined, stronger arms.
| Primary muscle group: | Arms |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
46kg
Avg. weight
101lbs
Avg. weight
Rating
* Based on data from the Blaze community
Description
- 1Place a bench in front of a cable machine, with the pulley positioned just above the height of the bench.
- 2Sit on the bench facing the cable machine and grasp the bar with an underhand grip, shoulder-width apart.
- 3Lie on your back on the bench, slide up until the cable is taut, and fully extend your arms with elbows by your sides.
- 4While keeping your body flat on the bench, exhale and curl the bar towards your shoulders until your elbows are fully flexed.
- 5Allow your elbows to move up slightly, just until your forearms are parallel to the floor.
- 6Hold for a count of two and squeeze your biceps.
- 7Inhale as you lower the bar back to the starting position with arms fully extended.Repeat for the prescribed number of repetitions.
Tips & Tricks
Optimal Positioning: Ensure you are lying flat on the bench with your feet firmly planted on the ground. This stable base helps you focus on isolating the biceps.
Elbow Control: Keep your elbows fixed and don't let them flare out. This will ensure that the bicep muscles are doing the work rather than other muscle groups.
Grip Technique: Utilize a supinated (underhand) grip to target the biceps more effectively. Ensure your grip isn't too tight to avoid unnecessary forearm tension.
Smooth Motion: Perform the movement in a controlled and smooth manner. Avoid jerking or using momentum, as this reduces the effectiveness of the exercise and risks injury.
Range of Motion: Fully extend your arms at the start, and squeeze your biceps hard at the top of the curl. This amplifies muscle engagement during the exercise.
Breathing Pattern: Exhale as you curl the weight up and inhale as you lower it back down. Proper breathing supports better performance and concentration.
Consistent Tension: Maintain a constant tension on the biceps throughout the exercise by not letting the cable go slack when lowering the weight.
Proper Weight: Use a weight that allows you to perform the exercise with proper form. Too heavy a weight can lead to poor technique and potential injury.
Mind-Muscle Connection: Focus intently on contracting your biceps throughout the entire range of motion. This enhances muscle activation and growth.
Avoid Overextension: Do not overextend your elbows at the bottom of the movement as this can place excessive strain on the joints instead of keeping tension on the biceps.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
