Cable Lying Close-grip Curl
- Músculo objetivo
- Biceps Brachii
- Músculos sinergistas
- Brachialis, Brachioradialis
- Equipamiento
- Cable
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The cable lying close-grip curl is an isolation exercise that targets the biceps brachii, with the brachialis and brachioradialis of the forearm assisting. Performed lying on the floor in front of a low cable pulley, the cable keeps constant tension on the arms through the full range, making it a focused way to build the upper arms.
Cómo hacer el Cable Lying Close-grip Curl
- 1Attach a straight bar to a low pulley and lie on your back on the floor with your head toward the cable machine.
- 2Reach overhead and take the bar with a close, shoulder-width-or-narrower underhand grip, palms facing up.
- 3Position yourself so your arms are extended toward the pulley and your upper arms rest near the floor, with light tension on the cable in the start position.
- 4Keep your upper arms and elbows fixed in place and your wrists straight throughout the movement.
- 5Curl the bar toward your forehead by bending only at the elbows, squeezing your biceps at the top.
- 6Pause briefly at peak contraction without letting your elbows drift toward your body.
- 7Lower the bar under control back to the start until your arms are extended and the biceps are fully stretched.
- 8Complete your reps, then return the bar to the floor and release it to the weight stack.
Consejos de técnica
- Keep your elbows pinned in a fixed position so the biceps do the work and the line of pull stays constant.
- Use a controlled tempo on the way down to take advantage of the cable's steady tension and protect the elbow.
- Keep your wrists neutral and stacked over your forearms rather than curling them in to cheat the weight up.
- Brace your core and keep your low back flat on the floor so your torso stays still and isolated to the arms.
Errores comunes
- Letting the elbows drift up or toward the body, which turns the lift into a pressing motion and steals tension from the biceps.
- Using momentum or a partial range instead of a full stretch and squeeze, which shortens the effective work and limits growth.
- Bending the wrists to heave the bar up, which strains the wrist tendons and shifts load off the target muscle.
- Loading too much weight, which forces the shoulders and back to assist and breaks the isolation the cable provides.
Preguntas frecuentes
What muscles does the cable lying close-grip curl work?
It primarily works the biceps brachii, with the brachialis and brachioradialis of the forearm assisting as synergists.
Why do the cable curl lying down instead of standing?
Lying down fixes your upper arms against the floor and removes body sway, so the biceps stay isolated and the cable keeps constant tension through the full range.
How close should my grip be?
Use a close grip at shoulder-width or slightly narrower. A closer grip places more emphasis on the outer head of the biceps and keeps tension on the arms throughout the curl.
How many sets and reps should I do?
As an isolation move, 3–4 sets of 10–15 reps with a controlled tempo works well. Keep the weight light enough to maintain strict form and a full stretch at the bottom.
Is the cable lying close-grip curl good for beginners?
Yes. The fixed lying position makes it hard to cheat with momentum, so beginners can learn strict biceps isolation while the cable provides smooth, joint-friendly tension.
