Lying Cable High Pulley Biceps Curl

Differentiation: Mechanics

This variation of a Cable Curl is unique. Here is how: you use a cable machine. The cable machine maximizes the amount of continual resistance applied to your biceps throughout each rep. Maximizing resistance increases their overall definition. You also set the pulley at its highest setting | and hold the bar with a palms-backward grip. This type of grip targets and develops the long head of your biceps.

Starting Position

To get into starting position, do this...

1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.

2) Locate a cable machine.

3) Set the pulley at its highest setting.

4) Position the flat bench about two feet in front the cable machine.

5) Obtain a [which?] bar attachment.

6) Clip a bar attachment onto the high pulley hook.

7) Grasp the bar attachment before you lie down. |If you have a partner, he can hand you the bar after you lie down.

8) Lie on your back lengthwise on the bench.

9) ...with the pulley over your head.

10) ...with your feet flat on the floor, wide apart for stability.

11) Grasp the bar from your partner with both hands...

12) Your palms should face your head.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you pull the bar down

3) ...until the bar almost touches your forehead.

4) More detail shown here.

5) Squeeze your biceps and hold this position for a count of one second.

6) Then, allow your arms (and the bar) to retract upward to the starting position using a slow and controlled movement.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms roughly perpendicular to the floor.

Keep your elbows inward, which will ensure that your biceps do a majority of the work and provide you with the maximum potential benefit.

Keep your upper arms stationary and focus on only moving your forearms.

Gear Advice

Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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