Lying Cable Curl
Muscles worked
Instructions
- 1Grab 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.
- 2Lie 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.
- 3With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
- 4While 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.
- 5After a second squeeze at the top of the movement, slowly return to the starting position.
- 6Repeat 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 Curl
The lying cable curl is a unique curl variation that uses the cable's horizontal pull to maintain unusual tension on the biceps. Lying on your back facing the weight stack with your feet braced against the machine's frame, you grip a bar with an underhand grip and curl it toward your chest while keeping your upper arms still on the floor. Unlike a standing curl where tension varies based on the arm's angle relative to gravity, the cable's constant pull keeps the biceps under tension throughout the full range, including at the bottom, making it an interesting complementary stimulus.
check_circleBenefits
- check_circleConstant tension on the biceps thanks to the cable's pull
- check_circleLying position that fully stabilizes the back
- check_circleDifferent stimulus compared to a standard standing curl
lightbulbExecution tips
- lightbulbBrace your feet firmly against the machine's frame
- lightbulbKeep your upper arms still on the floor throughout the set
- lightbulbCurl the bar toward your chest under control
- lightbulbHold the contraction for a second at the top before lowering
warningCommon mistakes
- warningLetting the upper arms lift off the floor
- warningUsing too heavy a load and losing range of motion
- warningPulling with the back instead of only the biceps
- warningRushing the movement without pausing to squeeze
helpFrequently asked questions
What's the benefit compared to a standing barbell curl?expand_more
The cable's horizontal pull keeps the biceps under tension even at the bottom of the movement, which a standard standing curl doesn't provide.
Should I use a straight bar or an EZ bar?expand_more
Both work — pick whichever feels most comfortable on your wrists.
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