Lying Cable Curl

What it is

This isolation movement targets your biceps directly. Lying on your back, you'll use a cable machine to curl a bar attachment towards your chest. It's designed to build strength and definition in the front of your upper arms.

Technique tips

• Lie flat and keep your lower back pressed firmly into the mat.
• Keep your upper arms stationary and elbows tucked close to your body.
• Exhale as you curl the bar upwards, squeezing your biceps at the top.
• Control the weight on the way down, extending your arms slowly.
• Avoid swinging the weight; focus on a smooth, isolated bicep contraction.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.