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Lying Cable Curl

The Lying Cable Curl primarily targets your Biceps. It requires cable and is best suited to intermediate lifters.

Intermediate level · Equipment: Cable · Isolation · Pull

Primary muscles: Biceps

How to perform Lying Cable Curl

  1. Step 1. Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
  2. Step 2. Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
  3. Step 3. With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
  4. Step 4. While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
  5. Step 5. After a second squeeze at the top of the movement, slowly return to the starting position.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary benefit of performing the lying cable curl?

This exercise provides constant tension throughout the range of motion and eliminates momentum by fixing the back against the floor. It effectively isolates the biceps brachii without allowing for common cheating patterns.

How should I position my elbows during the movement?

Keep your elbows tucked close to your sides and pinned to the floor throughout the set. Allowing the elbows to drift upward shifts the tension from the biceps to the anterior deltoids.

What is a common mistake to avoid when using the cable machine?

Avoid using a weight that causes your shoulders to round forward or your lower back to arch off the floor. Maintain a neutral spine and focus on a full extension at the bottom of each rep.

Is there a simpler alternative for beginners who find this setup difficult?

The standing cable curl is a suitable alternative that uses the same equipment with a simpler setup. It allows beginners to focus on basic curling mechanics before adding the stability of the floor.

How should I program the lying cable curl for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions toward the end of a workout. This high-volume approach takes advantage of the constant cable tension to maximize metabolic stress in the biceps.

Sample sets & reps for Lying Cable Curl

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch

See all Biceps exercises →

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