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Curl, Supine, One Arm, On Flat Bench

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Classification
Type auxiliary
Mechanics isolated
Direction pull
Equipment high cable pulley
Additional Equipment flat bench
x Rate Curl, Supine, One Arm, On Flat Bench
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Grasp high pulley cable stirrup with underhand grip and lie supine in flat bench, head facing toward pulley. Hold upper arm in vertical position and let elbow point away from stack.

Execution

Flex arm to bring stirrup down toward shoulder while elbow remains in position. Return, keep arms slightly flexed. Repeat. Continue with opposite side.

Variations / Comments

Optionally use resting hand to stabilize position on bench.

Cable Curl, Supine, One Arm, On Flat Bench Starting Position Starting Position
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Cable Curl, Supine, One Arm, On Flat Bench Ending Position Ending Position

Muscles

Target Biceps Brachii
Synergist Brachialis | Brachioradialis
Stabilizers Deltoid, Anterior | Wrist Flexors
Cable Curl, Supine, One Arm, On Flat Bench Muscles Front
Front
Cable Curl, Supine, One Arm, On Flat Bench Muscles Rear
Rear
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