This exercise involves lying on a cable machine bench and curling the cable towards your body, targeting the biceps muscles. It is a great isolation exercise for building arm strength and size.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the anterior deltoid muscle
- Improves shoulder stability and mobility
- Helps to prevent shoulder injuries
- Can be done with a variety of cable attachments for variation
- Allows for unilateral training to address muscle imbalances
How to perform
- Start by lying on your back with your knees bent and your feet flat on the ground.
- Hold a cable handle in each hand with your arms extended straight up towards the ceiling.
- Slowly lower the cables towards your head, keeping your elbows in and your upper arms stationary.
- Pause when your forearms are parallel to the ground.
- Slowly raise the cables back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary