Cable Lying Bicep Curl
Description
The cable lying bicep curl is a bicep curl performed lying on a flat bench in front of a low cable pulley. The lying position eliminates all body english and the cable provides constant tension throughout the range of motion. It is an effective variation for lifters who tend to cheat on standing curls.
Muscle Group
Equipment Required
Cable Lying Bicep Curl Instructions
- Position a flat bench in front of a low cable pulley. Attach a straight bar or EZ bar.
- Lie on the bench on your back, head closest to the cable machine. Reach back and grip the bar.
- Start with arms extended toward the cable. The cable should be under tension.
- Pin your upper arms at your sides or slightly forward. Brace your core.
- Curl the bar up by bending at the elbows. Squeeze your biceps at the top.
- Lower under control over two seconds. Maintain cable tension throughout.
- Keep your upper arms still — only forearms move.
- Repeat for the desired number of reps.
Cable Lying Bicep Curl Form & Visual
Cable Lying Bicep Curl Benefits
- Eliminates all body english — strict bicep isolation
- Constant cable tension throughout the full range
- Lying position prevents swinging or leaning
- Excellent for feeling the target muscle
- Useful for high-rep finishing work
- Easy to load progressively
Cable Lying Bicep Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
- Forearm flexors
Cable Lying Bicep Curl Variations & Alternatives
- Cable Curl (standing)
- Cable Preacher Curl
- Cable Hammer Curl
- Dumbbell Prone Incline Curl
- Single-Arm Cable Lying Curl
- Rope Cable Lying Curl
