Lying Bicep Cable Curl On Bench
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The Lying Bicep Cable Curl on a Bench is a strength exercise performed by lying supine on a flat bench with a cable machine, curling the bar or handles toward your shoulders while keeping elbows fixed. It primarily targets the biceps brachii for hypertrophy and peak contraction, minimizing momentum for better isolation. Ideal for lifters seeking to enhance arm size and strength, it requires only a cable machine and bench.
How to Perform Lying Bicep Cable Curl On Bench
- 1Set the cable machine to the lowest pulley position and attach a straight bar or EZ-bar attachment. Select a weight that allows controlled reps.
- 2Position a flat bench lengthwise in front of the cable machine so your head is near the pulley when lying down.
- 3Lie supine (face up) on the bench with your head at the end closest to the pulley, feet flat on the floor for stability.
- 4Grasp the bar with an underhand grip (palms up), shoulder-width apart, and extend your arms fully toward the pulley so there's slight tension on the cable.
- 5Keep your elbows locked in place on the bench, tucked to your sides, with upper arms stationary.
- 6Inhale, then exhale as you curl the bar toward your chest by flexing your elbows, squeezing your biceps at the top.
- 7Pause briefly at the top, then inhale as you slowly lower the bar back to full arm extension, resisting the cable's pull.
- 8Repeat for desired reps, then carefully sit up.
- 9Key form tips: Maintain constant tension—do not let elbows flare or lift off the bench. Avoid swinging or using momentum; use a full range of motion. Common mistakes: Partial reps, shrugging shoulders, or gripping too wide/narrow.