Lying Cable Curl
The Lying Cable Curl isolates the Biceps through a controlled range of motion. This intermediate-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Lying Cable Curl
- 1
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.
- 2
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.
- 3
With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
- 4
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.
- 5
After a second squeeze at the top of the movement, slowly return to the starting position.
- 6
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Lying Cable Curl work?
The Lying Cable Curl primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Lying Cable Curl good for beginners?
The Lying Cable Curl is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Lying Cable Curl?
You need cable to perform the Lying Cable Curl. Most commercial gyms will have this available.
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