Cable Curl - Lying Close Grip On High Pulley

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Beginner Biceps Triceps Forearms Strength High Low Cable Machine Flat Bench Pull Gym

Purpose: This exercise strengthens the biceps.

Benefits: This exercise also works the triceps, due to the constant tension on the cable in both position and negative reps.

Lie on a flat bench by a high pulley apparatus. Grasp a straight bar attached to the cable close to the center of the bar. Keep the elbows slightly bent. Place your feet flat on the floor. This is the starting position. Keep your upper arms stationary and curl the bar towards your chin. Exhale during this movement. Slowly raise the bar to the starting position. Inhale during this movement. This movement will work the triceps because there is still tension on the cable. Repeat for the required number of repetitions.

The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand..