Cable Lying Close-grip Curl
- Zielmuskel
- Biceps Brachii
- Synergistenmuskeln
- Brachialis, Brachioradialis
- Equipment
- Cable
- Körperregion
- Upper Arms
- Typ
- Strength
The cable lying close-grip curl is an isolation exercise for the biceps brachii, with the brachialis and brachioradialis assisting. Performed lying on the floor and curling a low cable with a narrow grip, it keeps constant tension on the upper arms through the full range and is a useful finisher for biceps detail and the peak.
Cable Lying Close-grip Curl: So führst du sie aus
- 1Attach a straight or EZ bar to a low cable pulley and lie face-up on the floor in front of the stack, feet flat and knees bent.
- 2Reach back and grip the bar with both hands close together, palms facing up, roughly shoulder-width or slightly narrower.
- 3Position yourself so your arms are extended overhead toward the pulley and the cable is taut, creating tension on the biceps at the start.
- 4Pin your upper arms to the floor so only your forearms move, keeping your elbows fixed throughout.
- 5Curl the bar in an arc toward your forehead by flexing only at the elbows, squeezing your biceps at the top.
- 6Lower the bar under control back to the extended starting position, resisting the pull of the cable.
- 7Complete your reps, then sit up and return the bar to the floor under control.
Technik-Tipps
- Keep your upper arms still and pinned to the floor so the work stays on the biceps rather than swinging from the shoulders.
- Use a slow, controlled tempo on the way down to take advantage of the constant cable tension the lying position provides.
- Squeeze and pause briefly at the top of each rep to maximize the contraction on the biceps peak.
- Pick a moderate weight you can fully control — the floor limits how much you can cheat, so let the muscle do the work.
Häufige Fehler
- Letting your elbows drift toward your torso or up off the floor, which turns the movement into a shoulder action and takes tension off the biceps.
- Using too much weight and yanking the bar, which breaks the strict elbow-only path and reduces the isolation that makes this exercise useful.
- Cutting the range short by not extending the arms fully at the bottom, which loses the stretched portion where the cable tension is highest.
- Curling the bar too far back over the face instead of toward the forehead, which slackens the cable and removes resistance at the top.
Häufig gestellte Fragen
What muscles does the cable lying close-grip curl work?
It primarily targets the biceps brachii, with the brachialis and brachioradialis assisting as synergists to flex the elbow.
Why do this curl lying down instead of standing?
Lying on the floor pins your upper arms and limits body english, so the biceps work in stricter isolation. The low cable also keeps tension constant through the full range rather than dropping off at the bottom.
How many sets and reps should I do?
As an isolation finisher, 2–4 sets of 10–15 reps with a controlled tempo works well. Use a weight you can move without your elbows leaving the floor.
Is the cable lying close-grip curl good for beginners?
Yes. The lying position makes cheating hard, so beginners learn a strict elbow-only curl while building biceps, brachialis, and brachioradialis strength.
What's a good alternative to the cable lying close-grip curl?
A standing cable curl trains the same biceps with the constant tension of the cable, while a close-grip barbell or EZ-bar curl is a free-weight option that also keeps the hands narrow.
