A cable curl done lying on a flat bench with the upper arms pointing at the ceiling and a high pulley behind your head. The fixed, raised arm position trains the biceps at short lengths with constant tension.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lie on your back on a flat bench with your head toward a high pulley, holding a straight bar attachment with a shoulder-width underhand grip and arms extended straight above your shoulders.
Lock the upper arms vertical.
Curl the bar down in an arc toward your forehead; only the forearms move.
Squeeze the biceps at the bottom of the arc.
Return slowly until the arms are straight up again.
Breathing: Exhale as you curl, inhale as you lower.
Upper arms stay vertical
Elbows in
Squeeze at the forehead
Letting the upper arms drift toward the pulley
Pulling with the lats
Letting the stack yank the arms back
Have the bar handed to you or set the pulley so you can grab it safely before lying down.