Having trouble isolating your biceps?

A supine biceps curl takes advantage of the ground to isolate the biceps.  If you have ever seen anyone in the gym performing curls with their back against the wall, they are trying to take momentum out of the movement by using the rigidity of the wall to prevent any type of swinging movement or “cheating”

Equipment: For this exercise you will need a mat, an EZ handle attachment, and a single adjustable cable unit.

Set-up: Adjust the pulley so that it is only a few notches from the bottom setting (if possible).  Position the mat directly in front of the cable unit.  With the feet flat on the floor positioned shoulder width apart, lie down with your back on the mat and a 45 degree bend in your knees.  From here, grasp the handle so that there is tension on the cable and the cable itself travels between the knees.

Movement: Perform a regular bicep curl remembering to keep the triceps in contact with the mat.