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Lying Concentration Cable Curl

INTERMEDIATE

Lying Concentration Cable Curl

Lying Concentration Cable Curl is the most efficient exercise in yielding maximum bicep growth. Lying down eliminates the possibility of using momentum from the lower body to raise the weight.

STRENGTH INTERMEDIATE CABLE MACHINE STRAIGHT BAR ATTACHMENT

Demonstration Video

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Target Muscles

Layer 1
BICEPS

Instructions

  1. Adjust the cable machine so the handle is in the lowest position, and use the straight bar attachment. Hold the bar in a reverse grip, with your hands shoulder-width apart. Lie on your back with your arms fully extended.
  2. Prepare your biceps and pull the bar up to your shoulders, keeping your elbows tucked at the sides. Pause and then slowly lower the bar back to the starting position.

Tips

  • Don't let your body leave the floor.
  • Make sure you squeeze your biceps at the top of the lift.
  • Be sure to lower the weight until your arms are fully extended.
  • Keep your elbows still and pressed to your sides.

Alternative Exercises

Behind-The-Back One-Arm Cable Curl
INTERMEDIATE

Behind-The-Back One-Arm Cable Curl

STRENGTH D-HANDLE ATTACHMENT CABLE MACHINE

Behind-The-Back One-Arm Cable Curl targets the biceps brachii, which is the two-headed muscle on the front of your arm that merges into one muscle belly near the elbow. The exercise also engages the brachialis, which lies beneath the biceps muscle, plus th...

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024