When It Comes to Building Bigger Arms, Lying Cable Curls Dominate

David Melchior stood in front of the mirror, sweat glistening on his brow as he meticulously executed curling after curling, watching his biceps throb with effort. Years of dedication to compound exercises had left him with respectable arms, but he craved more. The technique he employed was the standard bicep curl: a staunch favorite in gyms worldwide. Yet, he had overlooked a rising star: the lying cable curl. Little did Melchior know, he was about to find the missing piece to his arm training puzzle.

Why Lying Cable Curls Are So Effective

Ben West, a leading fitness coach and founder of Functional Hustle, champions the lying cable curl as an “S-tier” variation for building hypertrophy, a crucial factor in arm growth. According to West, the exercise offers unique advantages that help peripheral lifters such as Melchior. “The cable keeps the muscle under constant tension,” he explains. “Gravity doesn’t take over at the weakest points, which makes for a more effective workout.”

This concept of constant tension is vital. Traditional free weight curls often allow momentum to hijack the lift, especially during the descent. West notes, “Lying back on the bench takes momentum out so the biceps actually do the work.” This method essentially guarantees that the biceps are engaging fully throughout the entire range of motion—a key element for muscle growth.

Another advantage lies in the positioning of the arms. “With the shoulder slightly extended, you achieve a great stretch at the bottom and a strong squeeze at the top,” West highlights. This stretch-squeeze combination emphasizes the long head of the biceps, delivering the aesthetic appeal that many lifters, including Melchior, desperately desire.

The Long-Head Bias

When the focus shifts to the long head of the biceps, the results can be transformative. West asserts, “Targeting the long head effectively leads to better peak, better shape, and better control.” This is precisely what many gym-goers aim for, especially when the mirror’s reflection matters. A 2021 study published in the *Journal of Strength and Conditioning Research* confirmed that exercises enhancing long-head engagement resulted in not only larger biceps but also improved muscle activation metrics.

• Constant Tension: Keeps muscles engaged throughout the rep.
• Reduced Momentum: Paved by lying on the bench for better control.
• Long-Head Targeting: Essential for optimal bicep aesthetics.

Given the ability to isolate the biceps in a more effective way, West’s assessment resonates with those who feel they have been underwhelmed by their bicep training in the past. “If you struggle to feel your biceps or tend to swing curls, this is an easy upgrade,” he states bluntly.

How to Perform Lying Cable Curls

For those ready to implement this superior exercise into their routine, West provides clear instructions:

• Lie on the floor or on a flat/slightly inclined bench with a low-pulley cable handle positioned at your feet.
• Grab the handle, letting your arms extend fully while keeping your upper arms tight to your sides. Feel for a deep stretch in the biceps.
• Starting with your arms extended, curl by flexing at the elbow only, keeping your upper arms and shoulders pinned in place.
• Pause and squeeze hard at the top, then lower under slow control back to a full stretch.
• Repeat for a targeted number of reps.

By following these steps, arm enthusiasts can ensure they are optimizing their workouts, enabling growth that reflects their hard work.

The journey to achieving larger, sculpted biceps is often riddled with trial and error. However, as fitness experts like Ben West advocate for the adoption of techniques such as the lying cable curl, lifters like Melchior can find the right methodology without feeling overwhelmed by complexity. Melchior’s experience serves as a testament to the need for innovation within personal fitness regimes. As he lay back on the bench, gripping the cable handle, anticipation coursed through him. Perhaps this simple adjustment in technique was the transformational edge he had been searching for to elevate his biceps to new heights.

Source: www.menshealth.com