Male

Cable Lying Bicep Curl

Muscles involved

When you want to isolate your arm muscles without swinging or cheating, the Cable Lying Bicep Curl is a fantastic variation. By lying flat on your back in front of the machine, your torso stays completely locked against the floor, removing any momentum and forcing your biceps to handle the entire load. Using the pulley system provides constant tension throughout the whole range of motion, allowing you to maximize hypertrophy safely. The athletic transfer of this stability is huge: learning to keep your trunk completely steady while flexing under load strengthens your core posture and joint integrity, which translates directly to better power transmission in pulling sports. You will quickly build a stronger mind-muscle connection in your biceps without stressing your lower back.

How to do it

1. Lie on your back in front of a low pulley with an EZ bar. 2. Grip the bar with a supinated grip and arms extended. 3. Bend your elbows, bringing the bar towards your chest as you exhale. 4. Extend your elbows controllably to the starting position as you inhale.

Equipment required

Máquina

Polea

Muscles worked

Tips

- Keep your arms fully extended initially for a greater range. - Bend your elbows by contracting your biceps, not using chest momentum. - Control the eccentric phase, resisting the cable's force.