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Cable Bicep Curl (Supine Close Grip)
Beginner - Strength - Isolation
Targeted Muscle Group
Biceps
Forearms
Recommended Equipment
Machine - Strength
How to do it
The cable lying close grip biceps curl exercise combines a flat body position with a pulling motion to isolate the biceps and build bigger arms.
Steps :
1.) Start by placing a flat bench under a cable weight stack and attach a flat bar to the pulley.
2.) Lie down with your head towards the stack and your feet firmly on the floor.
3.) Grab the bar with an overhand grip (palms down) about 8 inches apart, and extend your arms straight up.
4.) Curl the bar down in an arc touching your chin and hold the position for a count.
5.) Slowly return to the starting position.
