Lying Pulley Bicep Curl
Lying position eliminates cheating and maximizes peak bicep contraction
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: Biceps. Secondary: Brachialis, Forearms |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 4 sets × 12 reps |
| Estimated calories burned | ~65 kcal |
How to do it
- Lay on a surface and curl a pulley with a short bar all the way up and down
Equipment
- pulley optional
Coaching tips
Benefits
Lying position eliminates cheating and maximizes peak bicep contraction
Common mistakes
Elbow drifting away from body; not supinating at peak
Make it harder
Add supination; slow eccentric; increase resistance
Make it easier
Reduce resistance; perform standing curl
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore arms exercises
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Beginner · 3 sets × 20-40 secondsLying Overhead Pulley Tricep Extension
Intermediate · 3 sets × 10-12 repsReverse Wrist Curl with Dumbbells
Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.