Lying Curl (Cable)
Also called Lying Cable Curl
How to do it
Lie face-up in front of a low pulley and grip a straight or EZ-bar attachment with palms up and arms extended toward the anchor. Keep your upper arms still as you curl the bar toward your shoulders, squeeze the biceps, then lower slowly to full extension without letting the stack rest.
Setup
Attach a straight or EZ bar to a low pulley and lie face-up with the head toward the stack and both arms extended. Hold the bar evenly with palms up, wrists straight, shoulders settled, and upper arms aligned beside the torso.
Where you should feel it
Through both biceps as the bar approaches the shoulders, with the forearms maintaining the grip. Keep the shoulders and upper arms still rather than turning the curl into a row.
When to use it
Use for bilateral biceps hypertrophy with continuous cable tension and the torso fully supported. Controlled sets of 8-15 reps work well without resting the stack.