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Lying Cable Curl

IntermediateStrengthTier T3

Lie on your back on the floor facing a low pulley, holding a straight bar underhand at shoulder width. Curl the bar toward your shoulders while your body stays flat. Lower it back toward your thighs under control.

Targets: Elbow
Muscles: Biceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Attach a straight bar to the low pulley.
  • Lie supine on the floor facing the pulley and grip the bar underhand at shoulder width.
  1. He lies flat on his back on the floor with his feet toward the low pulley, holding the straight bar underhand at shoulder width, arms extended with the bar resting above his thighs.

    Step 1 of 5

    Lie on the back on the floor facing the low pulley, holding the straight bar underhand at shoulder width, arms extended down toward the thighs.

  2. He is curling the bar upward - elbows flexed, the bar halfway to his shoulders, upper arms still on the floor and his body flat.

    Step 2 of 5

    Curl the bar upward toward the shoulders, keeping the body flat on the floor.

  3. The bar has arrived at his shoulders - elbows fully flexed, the bar held above the front of his shoulders while his body stays flat on the floor.

    Step 3 of 5

    Bring the bar to the shoulders at the top of the curl.

  4. He is lowering the bar under control back toward his thighs - the elbows extending slowly, the body still flat, the cable still taut.

    Step 4 of 5

    Lower the bar back toward the thighs under control.

  5. He lies flat on his back on the floor with his feet toward the low pulley, holding the straight bar underhand at shoulder width, arms extended with the bar resting above his thighs.

    Step 5 of 5

    Lie on the back on the floor facing the low pulley, holding the straight bar underhand at shoulder width, arms extended down toward the thighs.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep your body flat on the floor and curl with your arms; do not swing your body or curl with only your wrists. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.