How to Do Lying Bicep Cable Curl on Bench: Muscles Worked & Proper Form

Muscles Worked in Lying Bicep Cable Curl on Bench

Primary muscles worked:

• Biceps

Secondary muscles worked:

• Forearm Flexors

How to Do Lying Bicep Cable Curl on Bench

1. Position a bench in front of a high cable machine and adjust it so you can lie comfortably with your head closest to the cable.
2. Attach a straight bar or handle to the high cable and lie on the bench with your head at the end nearest to the machine.
3. Grip the bar with an underhand grip (palms facing up) and start with your arms extended down toward your body.
4. Keep your upper arms still and initiate the curl by bending your elbows, pulling the bar toward your shoulders with focus on engaging the biceps.
5. Briefly pause at the top, then slowly return back to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions.

Commentary

The lying cable curl on a bench provides increased stability and constant tension from the cable, maximizing biceps activation.

You can also perform this exercise without a bench, while lying on the floor instead.