Lying Cable Bar Curl
Muscles worked
Instructions
- 1Place a flat bench in front of a high pulley or lat pulldown machine.
- 2Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
- 3Lie on your back with your head over the end of the bench.
- 4Now extend your arms straight above your shoulders. Your torso and your arms should make a 90-degree angle and the elbows should be in. This will be your starting position.
- 5As you breathe out, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at the top contracted position. Tip: As you execute this motion only the forearms should move. At no time should the upper arms be moving at all. They are to remain perpendicular throughout the movement.
- 6Return to starting position slowly.
- 7Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Lying Cable Bar Curl
The lying cable bar curl takes the principle of the lying floor curl but replaces the free bar with the constant tension of a high pulley. Lying on a bench with the head off the end, the bar travels in an arc down to the chin, strongly isolating the biceps through the full range with zero help from body momentum. It's a great variation for lifters seeking continuous tension on the biceps, different from what free weights provide.
check_circleBenefits
- check_circleConstant biceps tension thanks to the cable
- check_circleStrict isolation with no chance to cheat using momentum
- check_circleFull curl range of motion, from bottom to the chin
- check_circleA good variation to break up a classic curl routine
lightbulbExecution tips
- lightbulbPosition your head at the end of the bench before starting
- lightbulbKeep the upper arms perfectly still throughout the movement
- lightbulbSqueeze the biceps hard for a second at the top
- lightbulbChoose a moderate weight to master the arcing bar path
warningCommon mistakes
- warningUpper arms moving during the pull
- warningPoor head alignment relative to the pulley
- warningIncomplete range of motion cutting the contraction at the top
- warningToo heavy a load that breaks the bar's arcing path
helpFrequently asked questions
What grip should I use on the bar?expand_more
A supinated grip (palms up), roughly shoulder width, just like a standard barbell curl.
Does this replace a regular barbell curl?expand_more
It's a good complement thanks to its constant tension, without necessarily replacing free-weight curls.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.