Lying Cable Bicep Curls
Primary Muscle Group: Biceps
Secondary Muscle Group: Forearms
Equipment Needed: Cable Machine, Bicep Curl Bar, Exercise Mat
The Benefits of Lying Cable Bicep Curls
The lying biceps cable curl is an isolation exercise for the biceps muscle. It’s a standard bicep curl movement performed lying flat on the floor with a cable machine and is suitable for all fitness levels. This exercise can be used as part of an upper body strengthening program or muscle building program.
The main target of the cable curl is the biceps muscle. This is the muscle that flexes the elbow, which is why it is worked when you curl the arm. While doing the lying cable curl, other stabilizing muscles are not engaged because you are lying flat on the floor and therefore this makes the lying cable bicep curl an excellent choice for isolating the biceps.
Some key benefits you get from doing Lying Cable Bicep Curls are;
The cables give a constant tension that dumbbells don't provide.
Builds strength and size in the biceps.
Lying down eliminates the possibility of using momentum from the lower body to raise the weight.
The cables provide constant tension on the muscles.
Serious biceps isolation if performed with strict form.
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The Risks of doing Lying Cable Bicep Curls
At the end of each rep the weights should still be suspended rather than dropping them into the stack. This can be a sudden movement that can massively increase the risk of muscle tears or straining. Keeping the cable (and therefore your muscles) under tension will enhance the effectiveness of the exercise.
How To Do Lying Cable Bicep Curls
1. Start by lying comfortably on an exercise mat on the floor.
2. Brace the abdominal muscles, straighten the back, keep the head steady & Inhale.
3. Curl the cable weight upward toward the chest, breathing out. Only your forearms should move, rising up from the elbow.
4. Hold at the top of the contraction for one second.
5. Inhale and unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Stop before the weights return to the stack, keeping the cable under tension.
For Perfect Technique
When you are doing the lying cable bicep curl exercise try not allow your body to come off of the floor and make sure you squeeze the biceps at the top of the lift. You should also try to fully extend your arms without the weights returning to the weight stack whilst making sure your elbows are tucked into your sides.
Once you have mastered the Lying Cable Bicep Curls exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Hammer Bicep Curls
1. Grip a pair of dumbbells with a neutral grip (palms facing each other) and hold the weights at your sides.
2. Keeping your torso stationary, flex at the elbow to raise the dumbbells towards your shoulders.
3. Stop just short of the dumbbell touching your shoulder. Hold at the top of the position for a moment.
4. Return the dumbbells to the starting position in a controlled manner to complete one rep.
5. You can also perform Alternating Hammer Curls by curling one arm at a time.
How To Do Single Arm Preacher Curl
1. Firstly, adjust the height of the seat on the preacher bench so that when you sit on it, the back of your upper arms sit comfortably flat on the padding.
2. Grab a dumbbell with your left hand and sit on the preacher bench.
3. The back of your left arm should be rest flat on the padding with your arm fully extended.
4. Place your right forearm on the padding for support.
5. Execute the exercise by slowly raising the dumbbell up and squeezing the bicep at the top of the movement.
6. Slowly lower the dumbbell until your arm is fully extended.