EZ Bar Supine Cable Curl

A specialized biceps isolation exercise combining a cable station with an EZ-bar attachment while lying supine, providing constant tension and a unique resistance profile.

Instructions

1. Set a cable machine’s height to low (approximately ankle height).
2. Attach an EZ-bar to the cable and position yourself lying supine on a flat bench in front of the cable station.
3. Grip the EZ-bar with a supinated grip (palms facing up), hands shoulder-width apart, with your arms extended toward the cable machine.
4. Curl the bar toward your chest/shoulders by bending your elbows, maintaining tension on the cable throughout the movement.
5. Bring the bar to your body, pausing briefly at the top position to squeeze your biceps.
6. Lower the bar in a controlled manner, maintaining constant tension from the cable (do not allow the weight to rest at the bottom).
7. Repeat for your desired number of repetitions.

Tips

• The cable provides constant tension throughout the entire range of motion, unlike dumbbells or barbells.
• The supine (lying) position provides stability and eliminates momentum, forcing strict form.
• Maintain tension on the cable even at the bottom of the movement; do not allow the weight to settle.
• The EZ-bar’s angled grip provides comfort and reduces wrist strain.
• This is an excellent exercise for pump and muscle endurance due to the constant tension profile.
• Cable curls work exceptionally well as a finisher movement after heavier barbell or dumbbell work.
• Adjust the cable height based on your comfort and the desired angle of resistance.
• This variation is excellent for addressing weak points and maximizing the metabolic stress stimulus.