The lying cable curl is an exercise for the biceps that is performed on a cable machine while lying on a flat bench. Hammer curls train the biceps and brachialis.
Exercise
Cable Hammer Curls
With rope, horizontal
Type: Bilateral
Rest: 120s
Equipment: Bank, Kabelzug
Tutorial
1
Take a weight bench and place it with the foot end in front of the cable tower. Position the cable pull slightly higher than knee height and attach a rope.
2
Lie on your back on the weight bench and press your feet firmly into the floor. Your feet are at the end where the cable tower is located. Grasp the rope with both hands in a neutral grip (palms facing inwards).
3
Bend your arms forcefully until your hands are close to your shoulders. The wrist remains in the same position. Exhale as you do so.
4
Extend your arms slowly and in a controlled manner until they are stretched out again in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
It is important to maintain good form throughout the exercise and ensure that the elbow remains close to the body. Also make sure to perform the movement slowly and in a controlled manner to maximize tension on the biceps and avoid injury. Use the full range of motion and keep the wrist straight and stable so as not to overload the forearm. Only work from the biceps muscles.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Bench
Cable pull
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