cable lying close-grip curl

Primary target: Biceps
Equipment: Cable
Body part: Upper Arms
Secondary muscles: Forearms

Secondary muscles

Forearms

Step by step

1
Attach a straight bar to a low pulley cable machine.
2
Lie face up on a flat bench with your feet flat on the ground.
3
Grasp the bar with an underhand grip, hands shoulder-width apart.
4
Extend your arms fully, keeping your elbows close to your sides.
5
Keeping your upper arms stationary, curl the bar towards your chest by contracting your biceps.
6
Pause for a moment at the top, squeezing your biceps.
7
Slowly lower the bar back to the starting position, fully extending your arms.
8
Repeat for the desired number of repetitions.

How to perform

Attach a straight bar to a low pulley cable machine. Lie face up on a flat bench with your feet flat on the ground. Grasp the bar with an underhand grip, hands shoulder-width apart. Extend your arms fully, keeping your elbows close to your sides. Keeping your upper arms stationary, curl the bar towards your chest by contracting your biceps. Pause for a moment at the top, squeezing your biceps. Slowly lower the bar back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.