Supine Cable Arm Curl

Pressure Cascade · Mechanism

Ladies and gentlemen, it's time to curl, but not standing up like a normal person — oh no, we're going to lie on our backs like a very determined beetle and curl cables from the floor. This is the Lying Cable Curl, an intermediate bicep exercise that takes the classic curl and puts it in a position that makes your arms work differently, and your gym buddies ask if you're okay.

You lie face-up on the floor or a bench with cables attached at the low pulley, grabbing the handles with your arms extended toward the pulley. Then you curl the weight toward your shoulders while keeping your upper arms pinned in place. The lying position eliminates any temptation to use momentum or swing your body, because — news flash — you're lying down. There's nowhere to swing. Your back is against the floor, your elbows are pinned, and the only thing moving is your forearms, which means your biceps are getting isolated like they're in a police interrogation room. The cables add constant tension, which means the resistance never lets up, even at the top of the curl where dumbbells usually give you a coffee break.

This exercise is particularly effective for hitting the biceps at a different angle than standing curls, which is code for "it hurts in a new and exciting way." The supine position also makes it easier on your lower back, which is great if your lower back has been filing grievances about standing curls. Lie down, pin those elbows, and curl like you're trying to bring the cable handles to your face for a very muscular kiss. Your biceps will grow, and your lower back will send you a thank-you card.