Cable Lying Bicep Curl
- Músculo objetivo
- Biceps Brachii
- Músculos sinergistas
- Brachialis, Brachioradialis
- Equipamiento
- Cable
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The cable lying bicep curl is an isolation exercise that targets the biceps brachii, with the brachialis and brachioradialis of the forearm assisting. Performed flat on your back curling a low cable toward your shoulders, it keeps constant tension on the upper arms through the whole range and minimizes momentum and body sway.
Cómo hacer el Cable Lying Bicep Curl
- 1Attach a straight or EZ bar to a low pulley and lie flat on your back on the floor or a bench with your head toward the cable stack.
- 2Reach back and grip the bar with an underhand (supinated) grip, hands roughly shoulder-width apart.
- 3Position yourself so your arms are extended overhead toward the pulley and the cable is taut, with your upper arms aligned roughly along the floor.
- 4Keep your upper arms fixed in place and curl the bar in an arc toward the front of your shoulders by bending only at the elbows.
- 5Squeeze your biceps hard at the top, holding the contracted position for a moment.
- 6Lower the bar under control back to the start until your elbows are fully extended and you feel the biceps stretch.
- 7Complete your reps, then sit up and return the bar to the pulley with control.
Consejos de técnica
- Keep your upper arms and elbows still throughout the set so the work stays on the biceps and not the shoulders.
- Move at a controlled tempo and resist the cable on the way down rather than letting it snap your arms back.
- Exhale as you curl up and inhale as you lower, keeping your core lightly braced so your torso stays flat.
- Use a weight you can curl through a full range without your elbows drifting, since the cable already supplies constant tension.
Errores comunes
- Letting the elbows drift forward or flare out during the curl, which turns it into a partial press and pulls tension off the biceps.
- Using too much weight and yanking the bar with the shoulders or back, which adds momentum and reduces the load the biceps actually handle.
- Cutting the range short at the bottom, which skips the stretched position where the biceps build the most strength.
- Letting the cable pull your arms back quickly on the lowering phase, which wastes the eccentric portion of the rep and risks straining the elbow.
Preguntas frecuentes
What muscles does the cable lying bicep curl work?
It primarily works the biceps brachii, with the brachialis and brachioradialis in the forearm assisting through the curl.
Why do the cable lying bicep curl instead of a standing curl?
Lying down removes body sway and momentum, and the low cable keeps constant tension on the biceps across the whole range, including the stretched bottom position.
Is the cable lying bicep curl good for beginners?
Yes. It is an isolation move and the lying position makes it hard to cheat, so beginners can learn strict elbow flexion with light weight before progressing.
How many sets and reps should I do?
As an isolation exercise it responds well to higher reps. Aim for 3 to 4 sets of 10 to 15 reps with a weight that keeps your form strict to the last rep.
What is a good alternative to the cable lying bicep curl?
A standing cable curl from a low pulley keeps similar constant tension, and a dumbbell or EZ-bar curl is a free-weight option that also targets the biceps, brachialis, and brachioradialis.
