Arm Day? (Bicep Hack) Lying cable curls on the floor primarily isolate and strengthen the biceps brachii (long and short heads). By removing potential for body swing, this exercise maximizes tension on the biceps, while also targeting the brachialis (muscle underneath the bicep) and to a lesser extent the forearms. You're welcome to use a bench for this movement also but by using the floor I have much more stability which will allow you to generate more power but take out the smaller stabilizer
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MORE INFO 👇 Most people do preacher curls WRONG — costing them serious bicep gains ❌ To fully MAXIMIZE peak contraction and get that 3D bicep pop 💥 make these 3 essential tweaks: 1️⃣ Drop the Seat Slightly – This puts your armpit snug over the pad, locking in the shoulder and removing momentum. 2️⃣ Tuck Your Arm Fully Into the Pad – Ensures full range of motion isolates the bicep without shoulder sway. 3️⃣ Twist Your Pinky Into the Bicep at the Top – That little rotation? It’s the secret sauce
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