Cable Lying Close Grip Curl
Description
The cable lying close grip curl is performed lying on your back on the floor with a low cable above your head. Using a close grip on the cable attachment, you curl through a strict bicep range. The lying position eliminates body english entirely and the close grip emphasizes the long head of the biceps.
Muscle Group
Equipment Required
Cable Lying Close Grip Curl Instructions
- Set a cable to the lowest pulley with a short bar attachment.
- Lie on your back on the floor with feet near the cable station.
- Grip the bar with a close underhand grip.
- Extend your arms straight up over your chest with the cable creating tension.
- Brace your core and press your back to the floor.
- Lower the bar back toward your forehead by bending only at the elbows.
- Continue down until the bar is near your forehead.
- Curl back up to the starting position by extending the elbows.
Cable Lying Close Grip Curl Form & Visual
Cable Lying Close Grip Curl Benefits
- Strict bicep isolation
- Lying position eliminates body english
- Constant cable tension through the range
- Close grip targets long head
- Useful for breaking through curl plateaus
- Strong peak contraction
Cable Lying Close Grip Curl Muscles Worked
- Biceps brachii (long head)
- Brachialis
- Brachioradialis
Cable Lying Close Grip Curl Variations & Alternatives
- Cable Curl
- Lying Cable Curl
- Spider Curl
- Preacher Curl
