Muscle Group: Biceps

Lying Cable Curls are great for the development of your biceps shape and size, particularly the bicep peak. Cables allow for constant resistance – especially for squeezing at the peak of this exercise.

  1. Go over to the seated cable row machine or low pulley and attach a straight or EZ short bar to the cable extension.
  2. Grab the bar with an underhand grip and position yourself as if you were going to do seated cable rows. Plant your feet firmly on the platform for steady support.
  3. Straighten your body out and lie all the way back.
  4. Now with the cable fully extended, simply curl it up as if you were performing a normal barbell curl. At the top of the motion, squeeze your biceps to get as much blood in them as possible. We are pumping the muscle to maximize size.