cable lying close-grip curl

TARGET: biceps

EQUIPMENT: cable

SECONDARY: forearms

1. Attach a straight bar to a low pulley cable machine.
2. Lie face up on a flat bench with your feet flat on the ground.
3. Grasp the bar with an underhand grip, hands shoulder-width apart.
4. Extend your arms fully, keeping your elbows close to your sides.
5. Keeping your upper arms stationary, curl the bar towards your chest by contracting your biceps.
6. Pause for a moment at the top, squeezing your biceps.
7. Slowly lower the bar back to the starting position, fully extending your arms.
8. Repeat for the desired number of repetitions.