Today, we're focusing on the Supine Biceps Curl using a straight bar attachment with pulleys positioned around waist height. This variation is excellent for targeting the biceps brachii while lying down, providing a unique angle of resistance to help sculpt and strengthen your arm muscles effectively.
Instructions:
Setup: Attach a straight bar to waist-height on a cable machine. Lie down on a bench positioned parallel to the cable machine, facing upwards. Grab the bar with an underhand grip, hands shoulder-width apart.
Starting Position: Keep your elbows close to your sides and your upper arms stationary throughout the exercise. Your palms should be facing upward, with tension on the cable.
Curling Motion: Contract your biceps to curl the bar upwards toward your shoulders. Focus on squeezing your biceps at the top of the movement to maximize muscle contraction.
Peak Contraction: Once your forearms are fully contracted and the bar is near your shoulders, hold the position briefly to intensify the contraction in your biceps.
Lowering Phase: Slowly lower the bar back down to the starting position, resisting the weight and maintaining control. Ensure your elbows do not move excessively during this phase.
Breathing: Exhale as you curl the bar up and inhale as you lower it back down.
Sets and Reps: Aim for 3-4 sets of 10-12 repetitions, adjusting the weight to challenge yourself while maintaining proper form. Focus on the quality of each repetition to optimize muscle engagement and growth.