Lying Bicep Cable Curl On Floor
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The Lying Bicep Cable Curl on the Floor is a strength exercise performed by lying supine on the floor with a cable machine, curling the handle toward your shoulders while keeping elbows anchored to the ground. It primarily targets the biceps brachii, emphasizing peak contraction and isolation by minimizing momentum and shoulder involvement. Ideal for lifters seeking to enhance bicep hypertrophy and strength with controlled tension, it requires only a cable machine and is suitable for intermediate to advanced trainees refining arm development.
How to Perform Lying Bicep Cable Curl On Floor
- 1Attach a straight bar or rope handle to a low cable pulley on the cable machine and select a light to moderate weight.
- 2Lie supine (face up) on the floor with your head near the cable machine, knees bent, and feet flat on the floor for stability.
- 3Extend your arms fully toward the pulley, grabbing the handle with an underhand grip (palms up), arms shoulder-width apart, and elbows locked straight.
- 4Engage your core and keep your elbows pinned to the floor, wrists straight, and upper arms stationary throughout.
- 5Inhale, then exhale as you curl the handle toward your chest by flexing your elbows, squeezing your biceps at the top.
- 6Pause briefly at the top (peak contraction), then inhale as you slowly extend your arms back to the straight starting position.
- 7Repeat for desired reps, then carefully release the handle.
- 8Key form tips: Keep elbows glued to the floor to isolate biceps—avoid lifting them. Use controlled tempo (2-3 seconds up and down) to prevent momentum. Common mistakes: Arching back (flatten it), swinging arms, or using heavy weight that compromises full extension.