Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Cable
Difficulty
Intermediate
Type
Pull
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Lying cable curls place you on your back with arms extended behind you toward a low pulley. This position stretches the long head of the biceps and eliminates all body momentum. The combination of constant cable tension and stretched position makes this a highly effective but underutilized bicep exercise.
When to use it
Use for strict bicep isolation without momentum.
Who it's for
Intermediate lifters wanting maximum isolation.
Lie far enough from the pulley that your arms can fully extend without slack in the cable. Keep your upper arms perpendicular to the floor—only your forearms should move. The stretch at the bottom is where much of the benefit comes from.
Also targets: Forearms, Brachialis
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Lie on floor facing away from low cable pulley.
Position yourself so arms can fully extend toward pulley.
Grip straight bar or EZ bar attachment.
Curl the bar toward your forehead.
Squeeze biceps at peak contraction.
Extend arms back toward pulley with control.
Lying position eliminates all body momentum.
Similar angle to incline curl for long head emphasis.
Keep upper arms stationary throughout.
Use lying cable curls when you want long head emphasis with constant tension. They work well after heavy compound work or as a finishing exercise. The strict position makes them excellent for moderate to high rep metabolic work.
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.
Intermediate lifters wanting maximum isolation.
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.
MySetPlan places Lying Cable Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Lying Cable Curl
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Frequently Asked Questions About the Lying Cable Curl
The Lying Cable Curl primarily targets the Biceps brachii, making it an effective exercise for biceps development. Secondary muscles worked during the Lying Cable Curl include Brachialis, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Lying Cable Curl is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting maximum isolation. Focus on proper technique and consider starting with easier variations.
For the Lying Cable Curl, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 45 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
The Lying Cable Curl typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Lying Cable Curl include: Incline Dumbbell Curl, Cable Curl, Preacher Curl. These exercises target similar muscle groups as the Lying Cable Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.