Lie supine and perform elbow flexion with a cable handle, focusing on the biceps brachii. The movement curls the forearm toward the upper arm while the upper arm stays stationary.
How to do the Lying Bicep Curl (Cable)#
- Set the low pulley to the floor and attach a single handle, then lie face-up on a flat bench with your head toward the pulley.
- Grasp the handle with an underhand (supinated) grip and extend your arm so the elbow points toward the ceiling.
- Keep your upper arm fixed against the bench and curl the handle by bending the elbow until the forearm approaches the biceps.
- Hold briefly at the top and squeeze the biceps, then lower the handle slowly until your arm is fully extended.
- Maintain a controlled tempo and avoid using your shoulders or torso to lift the weight.
Muscles worked#
Common mistakes#
- Allowing the upper arm to move instead of isolating the elbow.
- Using body momentum or jerking to help the curl.
- Letting the elbows drift forward or flare outward.
- Failing to control the lowering phase and dropping the weight.
