Cable Lying Biceps Curl (VERSION 2)
- Target muscle
- Biceps Brachii
- Synergist muscles
- Brachialis, Brachioradialis
- Equipment
- Cable
- Body part
- Upper Arms
- Type
- Strength
The cable lying biceps curl (version 2) is an isolation exercise that targets the biceps brachii, with help from the brachialis and brachioradialis of the forearm. Performed lying on the floor in front of a low cable pulley, it keeps constant tension on the biceps through the full range and removes momentum, making it a clean finisher for arm-focused training.
How to do the Cable Lying Biceps Curl (VERSION 2)
- 1Set the cable pulley to its lowest position and attach a straight or EZ bar.
- 2Lie on your back on the floor with your head toward the machine and your feet anchored away from it.
- 3Grip the bar with an underhand (supinated) grip at about shoulder-width, arms extended toward the pulley.
- 4Brace your core and press your lower back into the floor so your upper arms stay fixed at your sides.
- 5Curl the bar toward your forehead by flexing only at the elbows, squeezing the biceps at the top.
- 6Pause briefly at peak contraction without letting your elbows drift toward the pulley.
- 7Lower the bar under control until your arms are fully extended and you feel a stretch in the biceps.
- 8Complete your reps, then set the bar down and let the weight return to the stack with control.
Form tips
- Keep your upper arms and elbows pinned in place so the biceps do the work instead of the shoulders.
- Use a slow, controlled negative (2–3 seconds) to maximize the tension the cable provides.
- Fully supinate your wrists at the top of each rep to recruit the biceps more completely.
- Pick a moderate weight you can curl through a full range — cables expose any cheating with momentum.
Common mistakes
- Letting the elbows slide toward the pulley, which turns the movement into a row and takes tension off the biceps.
- Using too much weight and jerking the bar up, which shifts the load to the back and shoulders and risks elbow strain.
- Cutting the range short and not fully extending at the bottom, which skips the stretched portion where the biceps work hardest.
- Lifting the head and shoulders off the floor to help heave the bar, which loses the isolation and strains the neck.
Frequently asked questions
What muscles does the cable lying biceps curl work?
It primarily targets the biceps brachii, with the brachialis and brachioradialis assisting as synergists to flex the elbow.
Why do it lying down instead of standing?
Lying on the floor anchors your back and shoulders, so you can't swing or use body english. That keeps the tension on the biceps and forces stricter form than a standing curl.
How many sets and reps should I do?
As an isolation finisher, 3–4 sets of 10–15 reps with a moderate weight works well. Higher reps suit the constant cable tension better than very heavy loads.
What's a good alternative to the cable lying biceps curl?
Standing cable curls, dumbbell or EZ-bar curls, and incline dumbbell curls all train the biceps similarly. The incline curl gives a comparable stretch under tension.
Is the cable lying biceps curl good for beginners?
Yes. Lying down removes the temptation to cheat with momentum, so beginners can learn strict elbow flexion safely. Start light and focus on control through the full range.
