How to do: Lying Cable Curl

Step-by-step instructions

1. 1Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
2. 2Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
3. 3With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
4. 4While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
5. 5After a second squeeze at the top of the movement, slowly return to the starting position.
6. 6Repeat for the recommended amount of repetitions.

Photos & base instructions from the open-source Free Exercise DB (public domain).