Lying Cable Curl
Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Cable
Difficulty
Intermediate
Type
Pull
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For training your biceps, the Lying Cable Curl is a solid intermediate-level pulling movement in the isolation category. Use for strict bicep isolation without momentum.
Everything You Need to Know About the Lying Cable Curl
The Lying Cable Curl is a intermediate difficulty exercise that targets your Biceps brachii. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for strict bicep isolation without momentum. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting maximum isolation. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Lying Cable Curl work?
Primary
Secondary
Stabilizers
Step-by-step: Lying Cable Curl
- 1
Lie on floor facing away from low cable pulley.
- 2
Position yourself so arms can fully extend toward pulley.
- 3
Grip straight bar or EZ bar attachment.
- 4
Curl the bar toward your forehead.
- 5
Squeeze biceps at peak contraction.
- 6
Extend arms back toward pulley with control.
What are the best tips for the Lying Cable Curl?
Lying position eliminates all body momentum.
Similar angle to incline curl for long head emphasis.
Keep upper arms stationary throughout.
Mistakes to watch for on the Lying Cable Curl
Moving upper arms - reduces isolation.
On pulling movements like the Lying Cable Curl, this mistake typically means your arms are doing work that should come from your Biceps brachii. Initiate every rep by engaging your Biceps brachii first, then let your arms follow.
Lying too close to pulley - awkward angle.
On pulling movements like the Lying Cable Curl, this mistake typically means your arms are doing work that should come from your Biceps brachii. Initiate every rep by engaging your Biceps brachii first, then let your arms follow.
Arching back off floor - uses momentum.
Bouncing or using momentum during the Lying Cable Curl takes work away from your Biceps brachii and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Who should do the Lying Cable Curl?
Intermediate lifters wanting maximum isolation.
How to Program the Lying Cable Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 45 seconds.
What are good alternatives to the Lying Cable Curl?
Incline Dumbbell Curl
Cable Curl
Preacher Curl
Other Variations
- Lying Rope Cable Curl
- Lying Single Arm Cable Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Lying Cable Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Position yourself correctly.
- Keep back flat on floor.