Cable Lying Bicep Curl

Lying face up on a flat bench with the feet toward a low pulley, curl the bar from the thighs to the chest; the bench takes away every swing.

How to do it

Setup

Lying on a flat bench, feet toward a low pulley, straight bar held underhand at the thighs, elbows at the sides.

Steps

Curl the bar toward the chest, upper arms against the bench.
Hold the top against the cable for a beat.
Lower until the arms are straight along the body.

Common mistakes

Bench too close to the pulley: the cable pulls straight up and the top goes slack; move it back. Elbows lifting off the bench: they stay down at the sides. Letting the plates settle between reps: keep a little tension.

Breathing

Exhale on the curl, inhale lowering.