Cable Lying Biceps Curl

Muscles worked

Setup

1. Place a flat bench in front of a low pulley cable machine.
2. Attach a straight bar or EZ-curl bar to the low pulley.
3. Grasp the bar with an underhand (palms up) shoulder-width grip and lie flat on your back on the bench with your head furthest from the machine.
4. Extend your arms fully toward the pulley, keeping your elbows tucked firmly against your sides.

How to do it

1. Exhale and curl the bar toward your chest by flexing at the elbows, keeping your upper arms stationary and pinned to your ribs.
2. Squeeze your biceps forcefully at the top of the movement for a one-second pause.
3. Inhale as you slowly lower the bar back to the starting position using a controlled 3-second eccentric tempo.
4. Fully extend your arms at the bottom to ensure a complete range of motion before beginning the next repetition.

Form checklist

• Keep your elbows pinned to your sides; do not let them flare out or lift toward the ceiling.
• Ensure your head, shoulders, and glutes remain in contact with the bench at all times.
• Maintain a neutral wrist position to focus the load on the biceps rather than the forearms.
• Avoid 'jerking' the weight; use a smooth, continuous motion throughout the set.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to touch your forearms to your biceps.
• Because cables provide constant tension, emphasize the peak contraction at the top where the resistance is most intense.

Make it harder

• Implement a 4-second eccentric (lowering) phase to maximize time under tension and muscle fiber recruitment.
• Add a 'pause' at the mid-point of the repetition (90-degree elbow flexion) for 2 seconds on every rep.

Frequently asked

What muscles does the cable lying biceps curl work?

The cable lying biceps curl primarily targets the biceps.

What equipment do you need for the cable lying biceps curl?

The cable lying biceps curl uses cable.

Is the cable lying biceps curl good for beginners?

The cable lying biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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