Exercise guide
Cable Lying Bicep Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
The cable lying bicep curl provides constant tension throughout the entire range of motion while the bench stabilizes the torso to eliminate momentum. This isolation movement is excellent for maximizing the peak contraction of the biceps without lower back strain.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a flat bench in front of a low pulley cable machine with a straight or EZ-curl bar attached.
- Lie flat on your back on the bench with your feet facing the machine.
- Grasp the bar with an underhand (supinated) grip, hands shoulder-width apart.
- Position yourself so your arms are fully extended toward the pulley with slight tension on the cable.
How to do it
- Exhale and curl the bar toward your shoulders by flexing the elbows while keeping your upper arms pinned to your sides.
- Squeeze your biceps forcefully at the top of the movement for a one-second pause.
- Inhale and slowly lower the bar back to the starting position using a controlled 3-second tempo.
- Maintain a slight bend in the elbows at the bottom to keep constant tension on the muscle.
Form checklist
- Keep your back and head flat against the bench at all times.
- Ensure your elbows remain stationary and do not drift forward or outward.
- Avoid using your wrists to pull the weight; keep them in a neutral, strong position.
- Control the weight on the way down to prevent the cable from snapping back.
Pro tips
- Focus on driving your pinky fingers toward the ceiling at the top of the movement to maximize bicep supination and peak height.
- Imagine your elbows are bolted to your ribcage to ensure the movement remains strictly at the elbow joint.
Make it harder
- Add a 3-second isometric hold at the point of maximum contraction.
- Perform '21s' by doing 7 reps in the bottom half, 7 reps in the top half, and 7 full-range reps.
Frequently asked
- What muscles does the cable lying bicep curl work?
- The cable lying bicep curl primarily targets the biceps.
- What equipment do you need for the cable lying bicep curl?
- The cable lying bicep curl uses cable.
- Is the cable lying bicep curl good for beginners?
- The cable lying bicep curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.