Intermediate
CABLE LYING CLOSE-GRIP CURL
Upper arms
Body Part
Biceps
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
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Step:1 Attach a straight bar to a low pulley cable machine.
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Step:2 Lie face up on a flat bench with your feet flat on the ground.
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Step:3 Grasp the bar with an underhand grip, hands shoulder-width apart.
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Step:4 Extend your arms fully, keeping your elbows close to your sides.
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Step:5 Keeping your upper arms stationary, curl the bar towards your chest by contracting your biceps.
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Step:6 Pause for a moment at the top, squeezing your biceps.
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Step:7 Slowly lower the bar back to the starting position, fully extending your arms.
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Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
