The lying cable curl is an exercise for the biceps that is performed on the cable pulley while lying on a flat bench. The overhand grip slightly reduces the load on the biceps compared to the underhand grip position, but at the same time increases the strain on the forearms.
With the overhand grip position, the focus is placed slightly more on the brachialis muscles, which are located underneath the biceps. The brachialis muscle helps to push the biceps outwards and give them a stronger and more pronounced shape.
Exercise
Cable Curls
With straight bar in overhand grip, prone
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 straight bar.
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 bar with both hands shoulder-width apart in an overhand grip (palms facing down).
3
Bend your arms forcefully until your hands are close to your shoulders. Keep your upper arms and shoulders in the same position throughout the exercise. Breathe out 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 elbows remain 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. Only work from the biceps muscles.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Bench
Cable pull
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