Cable Lying Close-Grip Curl

Cable Lying Close-Grip Curl Exercise Description

The Cable Lying Close‑Grip Curl is a supine elbow‑flexion exercise using a cable and a straight or EZ‑bar attachment. It primarily targets the biceps brachii, with the brachialis and brachioradialis assisting; the wrist flexors/extensors stabilize the forearm, and the rotator cuff/anterior deltoid help position the shoulder. The lying setup minimizes torso sway and hip drive, encouraging strict, controlled reps with a neutral spine. A close, palms‑up (supinated) grip keeps the elbows close to the trunk and maintains forearm supination—one of the biceps’ key roles—throughout the curl. Because the cable provides a consistent line of pull, there is meaningful tension across the full range of motion, including the top position. Emphasis is on fixed upper arms, neutral wrists, gentle scapular retraction/depression, and smooth eccentric control to keep the load on the elbow flexors in a comfortable, pain‑free range.

Muscle Groups: Biceps
Target Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head
Assisting Muscles: Brachialis, Brachioradialis
Stabilizing Muscles: Deltoid - Anterior, Flexor Carpi Ulnaris, Infraspinatus, Subscapularis, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Cable
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Elbow Flexors, Forearm Supinators
Joint Involvement: Single-joint
Muscle Location: Inner Bicep, Outer Bicep
Movement Direction: Other
Muscle Position: Anterior
Gender: Female

How To Do The Cable Lying Close-Grip Curl Exercise

‘- Position a flat bench in front of a low pulley; attach a straight or EZ‑bar.
– Sit, grasp the bar with a close, palms‑up grip (hands slightly inside shoulder width), then lie back supine with head near the pulley.
– Plant feet, keep glutes and back on the bench, neck neutral; lightly retract and depress the shoulder blades.
– Start with elbows close to your sides and arms nearly straight; wrists neutral; cable taut.
– Curl by flexing the elbows only. Keep upper arms still—no shoulder shrugging or drifting forward.
– Bring the bar toward the upper chest/shoulder line; pause briefly while maintaining forearm supination.
– Lower under control until near full elbow extension without locking out or losing shoulder position.
– Maintain a quiet torso (no arching or leg drive); breathe out as you curl up, in as you return.

Cable Lying Close-Grip Curl Tips

‘- Use a close, palms‑up grip with hands slightly inside shoulder width to keep the elbows close to your sides.
– Keep your glutes and back in contact with the bench and your neck neutral to maintain a neutral spine.
– Lightly retract and depress your shoulder blades to help fix the shoulder position.
– Start each rep with the cable taut, elbows near your trunk, and wrists in a neutral (straight) position.
– Curl by bending only at the elbows, keeping your upper arms still and avoiding any shoulder shrugging or forward drift.
– Bring the bar toward your upper chest/shoulder line and briefly pause while maintaining full forearm supination.
– Lower the bar under control, moving toward full elbow extension without locking out or letting the shoulders shift.
– Maintain a quiet torso with no arching or leg drive so the work stays on the elbow flexors.
– Focus on a smooth, controlled eccentric (lowering) phase through a comfortable, pain‑free range of motion.
– Coordinate your breathing by exhaling as you curl up and inhaling as you return to the start position.

Cable Lying Close-Grip Curl Beginner Introduction

The Cable Lying Close‑Grip Curl is a cable‑based arm curl performed while lying on a flat bench, using a straight or EZ‑bar attachment. In this position, the movement centers almost entirely on bending and straightening the elbows, so the biceps take the spotlight, with help from the forearms. The shoulders contribute mainly by holding the upper arm in a steady, comfortable position rather than driving the lift.

Because the body rests along the bench, there is little opportunity for swinging, heaving, or using the hips for extra momentum. The close, palms‑up hand position encourages the elbows to stay tucked near the sides and keeps the forearms turned outward, which aligns well with one of the biceps’ key actions. The cable’s constant pull means the muscles experience meaningful resistance throughout the entire arc, including near the top where free‑weight curls often go slack. Overall, this variation emphasizes steady body placement, quiet shoulders, neutral wrists, and a smooth up‑and‑down path so the effort stays centered on the elbow‑bending muscles in a comfortable range.