Cable Lying Biceps Curl
Cable Lying Biceps Curl Exercise Description
The Cable Lying Biceps Curl trains elbow flexion with consistent resistance from the cable, helping you focus on the biceps without using body momentum. Primary movers are the biceps brachii (long and short heads), with the brachialis and brachioradialis assisting. Lying supine on a bench helps keep the torso still, encouraging strict mechanics and a stable shoulder position. A supinated (underhand) grip emphasizes the biceps’ role in both elbow flexion and forearm supination. Keep the upper arms fixed by your sides, wrists neutral, and a neutral spine throughout to direct the work to the elbow flexors. Use smooth, controlled motion through a comfortable, full range while maintaining tension and shoulder stability.
- Muscle Groups: Biceps
- Target Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head
- Assisting Muscles: Brachialis, Brachioradialis
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle 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: Male
How To Do The Cable Lying Biceps Curl Exercise
‘- Attach a straight or EZ-curl bar to a low pulley and position a flat bench in line with the cable path.
– Lie supine on the bench with feet on the floor, ribs down, and head supported; set the cable so it pulls in a straight line to your hands.
– Grasp the bar with a shoulder-width, supinated grip; lightly retract and depress the scapulae; brace gently.
– Start with elbows fully extended but not jammed, upper arms alongside the torso, wrists straight.
– Exhale and flex the elbows to curl the bar toward the front of the shoulders; keep elbows close to your sides and shoulders relaxed (no shrugging).
– Pause briefly near the top without letting the elbows drift forward or the wrists bend.
– Inhale and lower the bar under control until the elbows are fully extended within comfort; maintain neutral wrists and a stable shoulder position.
– Keep your head on the bench, spine neutral, and avoid arching or using hip drive.
– Throughout, move only at the elbows; avoid swinging, flaring the elbows, or letting the weight stack slam.
Cable Lying Biceps Curl Tips
‘- Lie flat with your head supported, feet on the floor, ribs down, and spine neutral to keep the torso still.
– Set the bench and cable so the cable runs in a straight line to your hands.
– Use a shoulder-width, supinated (underhand) grip and keep your wrists straight.
– Lightly retract and depress your shoulder blades, keeping shoulders relaxed and avoiding shrugging.
– Keep your upper arms fixed alongside your torso, with elbows close to your sides throughout.
– Start with elbows fully extended but not locked out or jammed.
– Curl using only elbow flexion, avoiding swinging, hip drive, or elbow flare.
– Pause briefly near the top without letting your elbows drift forward or your wrists bend.
– Lower the bar under control to a comfortable full extension, maintaining neutral wrists and stable shoulders.
– Avoid letting the weight stack slam to maintain smooth, controlled tension.
Cable Lying Biceps Curl Beginner Introduction
The Cable Lying Biceps Curl is a cable-based arm exercise performed while stretched out on a flat bench, with the cable pulling from low in front of the body. This setup places the effort mainly on the biceps, with support from the forearms, while the rest of the body stays quiet on the bench. Because the resistance comes from the cable, the arms experience steady tension as they bend and straighten at the elbow, instead of relying on body swing or jerking the weight up.
A palms-up grip turns the movement into both an arm curl and a forearm rotation challenge, highlighting the biceps’ role in bending the elbows and turning the palms upward. With the upper arms close to the sides and the shoulders settled against the bench, the curl becomes a very controlled, single-joint action. The focus shifts toward smooth, even motion through a comfortable range, steady wrist alignment, and calm shoulders, supporting clean technique and consistent arm training.