Cable Lying Bicep Curl

Setup

1. 01Attach a straight or EZ bar to the low pulley.
2. 02Lie on your back with feet toward the stack, head away from it.
3. 03Grip the bar underhand at shoulder width with arms extended toward the pulley.
4. 04Press the upper back and head into the floor and pin the elbows to your sides.

Execution

1. 01Curl the bar toward the forehead by bending only at the elbows.
2. 02Squeeze the biceps at full flexion.
3. 03Lower under control until the arms are completely straight.
4. 04Keep the elbows and upper arms motionless against the torso throughout.

Checkpoints

• -Head, shoulders, and upper back stay flat on the floor.
• -Elbows stay pinned; only forearms move.
• -The cable stays taut with a stretch at full extension.
• -No hip lift or leg drive at any point.

Common mistakes

• -Lifting the head or shoulders to meet the bar.
• -Letting the elbows rise off the torso as fatigue builds.
• -Sliding the body toward the stack and losing tension.
• -Bending the wrists back under load.