Cable Lying Bicep Curl

1. Start by setting up a bench near the cable machine so that when you lie on it, your arms can comfortably reach the cable bar attachment.

2. Attach a straight bar or ez-curl attachment to the low pulley of the cable machine.

3. Select an appropriate weight on the cable machine. Make sure it’s a weight you can lift with proper form for your desired number of repetitions.

4. Lie down on your back on the bench, with your head near the cable machine.

5. Reach down and grip the bar attachment with both hands using an underhand grip (palms facing upwards), about shoulder-width apart.

6. Keep your feet flat on the floor and brace your core to stabilize your body, ensuring your back is flat against the bench.

7. With your elbows fixed at your sides and upper arms stationary, exhale and curl the bar up towards your shoulders. Your forearms should be doing all the work.

8. Squeeze your biceps hard at the top of the movement for a moment.

9. Inhale and slowly lower the weight back to your starting position, maintaining control and not letting the weights stack touch down completely to keep tension on the biceps.

10. Repeat for the desired number of repetitions before safely returning the bar to the starting position.

11. Ensure to rest appropriately between sets.