Cable Lying Close-Grip Curl
Cable Lying Close-Grip Curl Exercise Description
The cable lying close‑grip curl is a supine elbow‑flexion exercise performed with a cable stack and bar attachment to train the biceps brachii with consistent tension throughout the range of motion. The cable’s steady line of pull and the lying position help minimize torso swing and reduce reliance on momentum, encouraging strict technique. Primary movers are the biceps brachii, with the brachialis and brachioradialis assisting; wrist and forearm flexors act to stabilize the grip. A close, comfortable underhand grip concentrates the effort on elbow flexion while you keep the upper arm still. Maintain a neutral spine on the bench and set the shoulders down and back to keep the motion at the elbows, not the shoulders.
- Muscle Groups: Biceps
- Target Muscles: Biceps Brachii - Long Head
- Assisting Muscles: Brachialis, Brachioradialis
- Stabilizing Muscles: Flexor Carpi Radialis, Flexor Carpi Ulnaris, Flexor Digitorum Superficialis, 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: Outer Bicep
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Cable Lying Close-Grip Curl Exercise
‘- Set a flat bench in line with a low pulley. Attach a straight or EZ‑bar to the cable.
– Sit at the end nearest the pulley, grab the bar with a close underhand grip (hands just inside shoulder width), then lie back supine.
– Plant feet, head on the bench, ribs down, spine neutral. Retract and depress the scapulae (“shoulders down and back”).
– Start with arms extended toward the pulley with a soft elbow, wrists straight, elbows pointing up and staying narrow.
– Brace, then curl the bar toward your forehead/upper chest by flexing the elbows only; keep upper arms stationary.
– Keep wrists neutral (avoid bending or “breaking” the wrists) and elbows tucked; do not let them flare or drift.
– Pause briefly near the top without letting the shoulders roll forward.
– Lower the bar under control until elbows are nearly straight without locking or letting shoulders move.
– Maintain smooth, even tempo; exhale on the curl, inhale on the return.
– Stop if you feel the shoulders taking over or if you lose contact with the bench.
Cable Lying Close-Grip Curl Tips
‘- Set a flat bench directly in line with the low pulley and attach a straight or EZ‑bar to the cable.
– Use a close, comfortable underhand grip with your hands just inside shoulder width.
– Plant your feet, keep your head on the bench, ribs down, and maintain a neutral spine.
– Retract and depress your shoulder blades (“shoulders down and back”) before starting and hold this position.
– Start with your arms extended toward the pulley with a soft bend in the elbows, wrists straight, and elbows pointing up and kept narrow.
– Brace, then curl the bar toward your forehead or upper chest by flexing only the elbows while keeping your upper arms stationary.
– Keep your wrists neutral throughout the movement and avoid bending or “breaking” them.
– Keep your elbows tucked so they do not flare or drift outward as you curl.
– Pause briefly near the top without letting your shoulders roll forward, then lower the bar under control until your elbows are nearly straight without locking or letting your shoulders move.
– Maintain a smooth, even tempo, exhaling on the curl and inhaling on the return, and stop if your shoulders start taking over or you lose contact with the bench.
Cable Lying Close-Grip Curl Beginner Introduction
In the cable lying close‑grip curl, the lifter lies on a flat bench attached to a low cable station while using a straight or EZ‑bar. The body rests face‑up on the bench with the spine in a natural position and the shoulders gently set into the bench, which limits extra motion from the torso. Because the weight comes from a cable, the arms experience a steady pull throughout the movement rather than changing resistance, placing continuous demand on the upper arms.
This curl centers on bending the elbows with a narrow, comfortable underhand grip, so the biceps handle most of the work while the rest of the arms and forearms support the action and stabilize the bar. The bar travels in a controlled arc toward the face or upper chest, with the upper arms staying largely in one place and the wrists held straight. The lying position and fixed cable path create a curl that highlights precision, smooth tempo, and reduced momentum.