Cable Lying Regular grip Curl exercise animation (Mujer)

Cable Lying Regular grip Curl

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Upper Arms
Tipo
Strength

The cable lying regular grip curl is an isolation exercise for the biceps brachii, performed lying on the floor in front of a low cable pulley. Lying down removes momentum and body english, so the constant cable tension keeps the biceps under load through the full range and makes it a strict accessory for building arm size and the front of the upper arm.

Cómo hacer el Cable Lying Regular grip Curl

  1. 1Set the pulley to its lowest position and attach a straight bar. Lie on your back on the floor with your head toward the machine and your feet anchored away from it.
  2. 2Reach back and grip the bar with an underhand (palms-up) shoulder-width regular grip.
  3. 3Extend your arms overhead along the floor so your upper arms point toward the pulley and the cable is taut, keeping a slight bend in the elbows to hold tension.
  4. 4Brace your core and pin your upper arms in place so only your forearms will move.
  5. 5Curl the bar up in an arc toward your forehead by flexing at the elbows, squeezing the biceps at the top.
  6. 6Pause briefly at peak contraction without letting your elbows drift toward your body.
  7. 7Lower the bar back along the same arc under control until your elbows are nearly extended and the biceps are fully stretched.
  8. 8Complete your reps, then lower the bar to the floor and let the weight settle on the stack.

Consejos de técnica

  • Keep your upper arms fixed throughout the set so the movement happens only at the elbow and the biceps do the work.
  • Use a slow, controlled negative (about 2–3 seconds) to maximize tension on the way down.
  • Squeeze the biceps hard at the top of each rep rather than rushing to the next one.
  • Pick a moderate weight you can curl cleanly; the lying position rewards strictness over heavy loading.

Errores comunes

  • Letting the upper arms swing or drift, which turns the curl into a partial pull and steals tension from the biceps.
  • Using too much weight and jerking the bar up, which adds momentum and reduces the load the biceps actually handle.
  • Cutting the range short and not extending the elbows at the bottom, which skips the biceps stretch and limits growth.
  • Lifting the head or arching the back off the floor to help heave the weight, which strains the neck and lower back.

Preguntas frecuentes

What muscles does the cable lying regular grip curl work?

It targets the biceps brachii, the muscle on the front of the upper arm. Lying down isolates the biceps by removing momentum and body sway from the lift.

Why do this curl lying down instead of standing?

Lying on the floor pins your upper arms and torso, so you can't swing or lean back to cheat the weight up. The result is stricter elbow flexion and more constant cable tension on the biceps.

How many sets and reps should I do?

As an isolation accessory, 3–4 sets of 10–15 reps with a moderate weight works well. Higher reps with strict form suit the constant-tension feel of the cable.

Is the cable lying regular grip curl good for beginners?

Yes. The lying position naturally enforces good form by limiting cheating, making it a beginner-friendly way to learn strict biceps curls once the pulley and bar are set up correctly.

Ejercicios relacionados