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Instructions
- Attach a straight or EZ bar handle to a low pulley on a cable machine.
- Lie flat on your back in front of the cable machine with your feet secured or knees bent.
- Grip the bar with an underhand grip, arms extended toward the pulley.
- Curl the bar toward your shoulders by contracting your biceps.
- Pause at the top, then slowly return to the starting position under control.
Technical Tips
- Keep elbows stationary and close to your torso throughout the movement.
- Avoid using momentum; focus on strict biceps contraction.
- Maintain a neutral spine and avoid lifting your back off the floor.
Breathing Tips
- Exhale as you curl the bar toward your shoulders.
- Inhale as you return the bar to the starting position.
Medical restrictions
- Elbow tendinitis
- Biceps strain
- Shoulder impingement
- Lower back injuries (if spinal stability is compromised)
The Lying Cable Curl is a targeted isolation exercise designed to strengthen the biceps with minimal momentum and maximum muscle tension. Performed on the floor with a low pulley cable machine, this movement allows for a consistent resistance curve and optimal isolation of the biceps. It minimizes involvement of supporting muscles and reduces the risk of swinging or compensatory movements often seen in standing variations. This makes it an excellent option for those looking to focus on form, maximize contraction, and safely challenge the biceps through a full range of motion. The supine position also helps to stabilize the torso, encouraging stricter execution. Whether you're a bodybuilder looking to enhance arm development or a fitness enthusiast aiming for improved muscle control, the lying cable curl offers a reliable and efficient approach to biceps training.
What muscles do lying cable curls work?
Lying cable curls primarily target the biceps, particularly both the long and short heads, while also engaging the brachialis as a secondary muscle.
Is the lying cable curl better than standing curls?
Lying cable curls reduce momentum and torso involvement, making them better for strict biceps isolation and consistent resistance throughout the movement.
Can beginners do lying cable curls?
Yes, beginners can perform lying cable curls with light weight to learn proper form and focus on muscle activation without engaging the shoulders or using momentum.
What equipment do I need for lying cable curls?
You need a cable machine with a low pulley and a straight or EZ bar attachment to perform lying cable curls effectively.
How many reps should I do for lying cable curls?
Perform 8–12 reps per set for muscle growth, or 12–15 reps with lighter weight for endurance and control.