When it comes to building muscle, it's not just what you do but also how you do it. You can do Curls with heavy weight, but they won't help much unless you're doing them right. Lying Cable Bicep Curls are a great exercise. It is virtually impossible to cheat on and, it will help you build bigger and stronger biceps.
Since you're lying on the floor, you can't generate momentum by swinging. This isolates your biceps and forces them to do the work. Also, unless you use too much weight, this exercise is safe, because you're in a controlled, fixed pattern. Lying Cable Bicep Curls are a great pre-exhaust movement to warm up your biceps before you do heavier compound movements. Or, you can use them as a finisher to pump more nutrient-rich blood into your muscles, so you can leave the weight room with that much sought after "pump."
How to Perform Lying Cable Bicep Curls
- Place a straight bar or angled bar attachment on the low pulley of a cable machine.
- Sit on the floor in front of the cable machine with your feet straddling the attachment and pulley.
- Grab the attachment with an underhand grip.
- While holding the attachment, lie back flat on the floor. Keep your legs straight in front of you.
- Keep your arms straight while holding the attachment. When you're lying on the floor, the weight you selected should not be touching the rest of the stack.
- Using force from your biceps and keeping your upper arms to your sides, curl the attachment like you would a barbell until your arms are bent and your biceps are fully contracted.
- When you have curled the weight, squeeze your biceps for a couple of seconds.
- Slowly lower the attachment back to the starting position. Let your biceps stretch for a second in this position before performing the next rep.
Traditional: 3x10-15 with 1-minute rest between sets
Burnout: 2x30 with 45-second rest between sets
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