cable lying bicep curl

Attach a straight bar to a low pulley cable machine.

Lie face up on a flat bench with your feet flat on the ground.

Grasp the bar with an underhand grip, hands shoulder-width apart.

Extend your arms fully, keeping your elbows close to your sides.

Keeping your upper arms stationary, exhale and curl the bar up towards your shoulders.

Pause for a moment at the top, squeezing your biceps.

Inhale and slowly lower the bar back to the starting position, fully extending your arms.

Repeat for the desired number of repetitions.