Cable Superman Bicep Curl
Auto DetectedA prone isolation curl using low cable pulleys that targets the biceps for hypertrophy and strength while engaging core stability in a superman position.
About Exercise
Equipment
Single Cable Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Shoulders, Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Shoulders
4/10Rear Delts
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie face down on a flat bench or floor facing a low cable pulley with arms extended forward, grasping the handles with palms up.
- Brace your core and lift your chest slightly off the surface.
- Keep elbows fixed and curl handles toward your shoulders.
- Squeeze biceps at the top.
- Slowly extend arms back to start without lowering elbows.
- Repeat for reps.
Coaching Tips
Form Cues
- Keep core tight
- Elbows locked in place
- Squeeze at top
- Controlled descent
Breathing
Inhale during extension; exhale while curling and brace core throughout.
Tempo
3-0-1
Range of Motion
Full arm extension forward to elbows bent with handles near shoulders, maintaining horizontal arm path.
Safety
Safety Notes
- Avoid if lower back issues; use lighter weight to prevent strain
- Keep neck neutral to avoid tension
- Ensure stable surface to prevent slipping
Spotting
Not typically needed; partner can assist with cable adjustments if setup is awkward.
Common Mistakes
- Swinging arms
- Dropping elbows
- Arching back excessively
- Incomplete extension
When to Avoid
- Lower back pain
- Shoulder impingement
Flexibility Needed
- Adequate shoulder flexion
- Wrist neutral mobility
Build Up First
- Basic bicep curl form
- Core bracing proficiency
Also known as
Prone Cable Bicep Curl, Superman Cable Curl, Lying Superman Curl
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