Primary
Biceps
Secondary
Forearms, Brachialis
Equipment
Cable
Difficulty
Intermediate
Type
Pull
See how Lying Cable Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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 an upper-body pulling movement like the Lying Cable Curl, this mistake can shift work away from your Biceps brachii. Keep your torso stable and guide the load through the intended pulling path.
Lying too close to pulley - awkward angle.
On an upper-body pulling movement like the Lying Cable Curl, this mistake can shift work away from your Biceps brachii. Keep your torso stable and guide the load through the intended pulling path.
Arching back off floor - uses momentum.
Bouncing or using momentum during the Lying Cable Curl makes the movement harder to control and can shift work away from your Biceps brachii. Use a load you can move smoothly through the intended range.
Intermediate lifters wanting maximum isolation.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 45 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Lying Cable Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Lying Cable Curl as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Lying Cable Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Lying Cable Curl is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.