One-Arm Lying Cable concentration Curl

Here’s a unique pulley exercise — one you’re probably not doing — designed to target your biceps.
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Versatility. Convenience. Constant tension on each rep of every set. What’s not to love about the ubiquitous cable crossover station? Here’s a unique pulley exercise — one you’re probably not doing — to make you love this do-it-all machine even more.

Target: Biceps

• Secure a D-handle attachment to a pulley halfway up one of the columns or higher — high enough so that your elbow reaches full extension at the top of every rep without the weight resting on the stack.

• Lie faceup on the floor with your head a foot or so in front of the weight stack and grasp the handle with a supinated (palm facing you) grip and your arm fully extended, perpendicular to the floor. Rest your nonworking arm on your stomach or down your leg.

• Keeping your upper arm stationary, contract your biceps to curl the handle straight down. Lightly touch it to the top of your forehead, squeeze the contraction in your biceps for a count, then slowly return to the arm-extended position. Complete for desired reps, then switch arms and repeat.