Lying Cable Curl

How to do it

Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
After a second squeeze at the top of the movement, slowly return to the starting position.
Repeat for the recommended amount of repetitions.

What muscles does the Lying Cable Curl work?: Mainly the biceps.
What equipment do I need?: Cable.
Is it good for beginners?: It is rated intermediate level.
How do I track progress on it?: Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.

Exercise descriptions: free-exercise-db, public domain.