If you are looking for an awesome bicep blasting, muscle pumping variation to regular standing curls, then give the the lying cable curls a try.
This move really isolates the biceps, totally eliminates any body momentum, and provides constant resistance throughout the entire range of motion.
If you’d like more tips to help pack on mass to your arms check out http://www.BlastYourBiceps.com
This is a complete 3 phase arm specialization muscle building training system that can help you gain as much as 2 inches on your upper arms in the next 8 weeks.
24 Comments
ace
im gonna try that tommorow Lee, my elbows are starting to kill me as well..thanks for the vid!! that song brought back some party memories from “high”school as well..
michael sture
hi lee its mick from newcastle here in the uk thats looks a good way of training your biceps i will try it today in the gym thanks alot mick.
denzil
Hay lee is Patria your girl she has got great arms definition love the vids keep up the good work.
tenzing
awesome exercise Lee!
byrd
nice one, il try this monday!
Dave Ruel
I agree, this is a great exercise ! Thanks Lee
mike
this workout is great i my self stand and place my back up to a wall slightly bent with shoulders pressed up to wall and curl that way it burns like crazy..
mike
stand flat to a wall and move your feet out alittle from wall and press shoulders to wall and curl it burns like crazy..
Rudy
tnx Lee
eager to try this one…
Old Pete-From UK
I train at home. Anyway this can be done with bar/dumbells.
If not can exercise bands do as well?
Joe
Don’t know about that one. I’m old school and try to stick with the tried and true. No need to complicate things.
If you want a great bicep isolation exercise, then go with preacher dumbell curls. Reason for using dumbells is that you can use one arm to spot the other and pump out an exra rep or two.
Oh and Lee, nice progess from one week to the next on your path to the competition. Keep up the good work!
TinyTim
I have been doing this exercise for many years because its a hard exercise that you can’t cheat on and it burns the biceps.
R
Thanks a lot Lee. Will try this on my next workout.
Drew
Yes, Lee! This has long been one of my favorite exercises. It really isolates the peak of the bicep if you do it rght. Another variation is to do it on an incline bench wih the cable coming above and in front. Yet another is to have the cable to the side (like cable crossovers) an arm straight out to the side, then bend the arm up and into your ear. All excellent variations that really nail the peak of the bicep muscle.
Drew
The cable pull is better than a preacher curl because there’s no “let-up” as the arm gets completely bent like there is on a preacher curl, thus the reason it really targets the peak of the bicep. When the arm is bent all the way on the cable pull, the weight is still pulling whereas that is not the case with a preacher curl.
Jim
Hey Lee, I used a variation of this exercise using an incline bench. I rested a weighted barbell on my hips and then lift the weight up to my upper chest and then back down. I got the idea from Nick Nilson(fitstep.com). Give it a try.
Keep on track…Only a few weeks left til your comp. Can we get that via satelite on the computer? Have a great day!!!
JIM
Donnie
tried it today lee great workout on the bis
cmc
lOL…forget your old school and try it. Its a powerful exercise especially if done in a superset with seated barbell drag curls….performing the lying cable curls second.
mark
did it lastnight it’s great thank’s heaps lee
mohamed salmi
I tried it yesterday,i feel biceps working.i’ll enclude it in my program
Jack
Fantastic exercise which I use for time to time when I want to change up the standing option.
Great vid once again Lee
gareth
great lats and tri’s but your biceps look tiny compared to your tri’s
Sean
Yeah, I have done these when i am in a gym and they are very effective. Its nice to do something different and isolated from time-to-time. Yes, I agree, when your beat up on heavy weights, you need a break and cables are a great way to do that. You should also start using elbow sleeves to keep them warm Lee or watch the triceps exercises. 😉
Nick Andrade
While I typically stick with the hard and heavy basics, I am a big fan of lying cable curls. Especially after my joints have taken a good 8 – 12 week pounding. I ‘ve also noticed that lying cable curls seem to hit my biceps from a different angle than any of the standing curl exercises – a great “change of pace” exercise!