Cable Superman Bicep Curl
Auto DetectedThis isolation exercise targets the biceps using a low cable while lying prone on a bench or floor. It eliminates stabilizing muscles, focusing hypertrophy and strength solely on the arm flexors.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
4/10Flexors
Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set a low pulley on a cable machine. Lie prone (face down) on a flat bench or the floor facing the pulley. Grip the handles with a supinated (palms up) grip, extending your arms fully forward, maintaining tension.
- Brace your core and keep your entire body stable and pressed against the surface.
- Initiate the movement by flexing your elbows, curling the handles toward your shoulders.
- Squeeze the biceps hard at the point of peak contraction.
- Slowly control the handles back to the starting position, resisting the pull of the cable.
- Achieve a full stretch in the biceps before beginning the next repetition.
Coaching Tips
Form Cues
- Squeeze biceps hard.
- Control the cable back.
- Keep elbows steady.
- Maintain core tension.
Breathing
Inhale as you slowly extend your arms back to the starting position, and exhale forcefully as you curl the handles during the contraction phase.
Tempo
3-1-1
Range of Motion
Curl the handles as close to the top of your shoulders as possible, allowing for a full stretch of the biceps under load at the bottom.
Safety
Safety Notes
- Ensure the bench is stable and will not slide away from the cable machine.
- Avoid using weight that causes excessive lower back arching.
Spotting
Not recommended; use a weight that allows for strict isolation form.
Common Mistakes
- Lifting the chest or hips off the bench.
- Relying on momentum to complete the curl.
- Not achieving full elbow extension.
- Using excessive weight.
When to Avoid
- Acute elbow or wrist pain.
Flexibility Needed
- Full elbow flexion range of motion.
Build Up First
- Basic competency in the bicep curl.
Also known as
Prone Cable Curl, Cable Prone Bicep Curl
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