Cable Lying Curl
Cable Lying Curl Exercise Description
The Cable Lying Curl is an elbow‑flexion exercise that primarily targets the biceps brachii, with assistance from the brachialis and brachioradialis. Lying supine on a bench minimizes body sway and momentum, helping you keep the upper arms quiet so the biceps do the work. Using a cable provides consistent resistance through the range of motion and an easy way to align the line of pull with your forearms. The key is to keep the elbows close to the torso, wrists neutral, and shoulders set (light scapular retraction and depression) while you flex and extend at the elbows. Performed with controlled tempo and full, comfortable range, it’s a clear, focused way to train the biceps while reinforcing good shoulder and wrist positioning.
- Muscle Groups: Biceps
- Target Muscles: Biceps Brachii - Long Head
- Assisting Muscles: Brachialis, Brachioradialis
- Stabilizing Muscles: Extensor Carpi Ulnaris, Flexor Carpi Radialis, Rhomboid Major, 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: Female
How To Do The Cable Lying Curl Exercise
‘- Attach a straight or EZ‑bar handle to a low pulley. Position a flat bench in line with the cable so there is light tension with your arms extended.
– Lie on your back with feet planted, head and torso supported. Lightly retract and depress your shoulder blades; keep ribs down and spine neutral.
– Grasp the handle with a shoulder‑width underhand (supinated) grip. Set wrists straight (no extension or flexion).
– Pin your upper arms close to your sides. Keep them still throughout the movement.
– Inhale to brace lightly. Exhale as you bend the elbows to curl the handle toward your chest without letting the elbows drift forward.
– Keep shoulders relaxed (no shrugging) and forearms aligned with the cable’s line of pull.
– Pause briefly near the top when your forearms are roughly vertical, maintaining neutral wrists.
– Lower the handle under control until elbows are fully extended without hyperextending. Maintain cable tension at the bottom.
– Throughout: eyes up, neck neutral, glutes lightly engaged to keep the pelvis stable; avoid arching the low back or using momentum.
Cable Lying Curl Tips
‘- Line the bench with the cable so there is light tension when your arms are fully extended.
– Lightly retract and depress your shoulder blades while keeping ribs down and spine neutral.
– Use a shoulder-width underhand grip and keep your wrists straight, avoiding flexion or extension.
– Pin your upper arms close to your sides and keep them still for the entire movement.
– Exhale as you bend your elbows, curling the handle toward your chest without letting the elbows drift forward.
– Keep your shoulders relaxed and avoid shrugging as you curl.
– Align your forearms with the cable’s line of pull to keep tension on the biceps.
– Pause briefly near the top when your forearms are roughly vertical, maintaining neutral wrists.
– Lower the handle under control, fully extending the elbows without hyperextending and keeping cable tension at the bottom.
– Keep eyes up, neck neutral, and glutes lightly engaged to stabilize the pelvis and avoid arching or using momentum.
Cable Lying Curl Beginner Introduction
The Cable Lying Curl is a cable-based arm exercise performed on a flat bench, emphasizing controlled elbow bending against steady resistance. The lifter rests on the back with feet grounded, holding a straight or angled bar attached to a low cable with the palms facing up. Because the body is supported by the bench and the cable pulls from below, movement centers on the elbows rather than swinging the torso, which places the spotlight on the biceps with help from the forearms.
During each repetition, the upper arms stay tucked alongside the torso while the bar moves in a smooth arc toward and away from the chest. Wrists stay straight and shoulders lightly drawn back and down so the arms, rather than the neck or upper back, handle the effort. A calm, steady pace and a range that feels comfortable encourage strong muscle engagement while maintaining a stable spine, level pelvis, and relaxed neck. This makes the exercise a precise option for building tension in the biceps without excess body motion.