The lying concentration cable curl is an isolating exercise that develops size and strength of the biceps. The lying position prevents other muscle groups from assisting the body with the exercise.
Adjust the cable machine so the handle is on the lowest setting and use a straight bar attachment. Grab the bar with an underhand grip and your hands shoulder-width apart. Lie flat on your back with your arms fully extended.
Contract your biceps and curl the bar towards your shoulders while keeping your elbows tucked by your sides. Pause, and then slowly lower the bar back to the starting position.
Do not allow your body to come off of the floor.
Make sure to squeeze the biceps at the top of the lift.
Be sure to lower the weight all the way until your arms are fully extended.
Keep your elbows stationary and tucked at your sides.