Cable Lying Bicep Curl
Also known as: lying cable bicep curl
Cable Lying Bicep Curl is for lifters with a base already built and fits late in an arms workout.
How to do Cable Lying Bicep Curl
- Attach a straight bar to a low pulley cable machine.
- Lie face up on a flat bench with your feet flat on the ground.
- Grasp the bar with an underhand grip, hands shoulder-width apart.
- Extend your arms fully, keeping your elbows close to your sides.
- Keeping your upper arms stationary, exhale and curl the bar up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Cable Lying Bicep Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Lying Bicep Curl Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Cable Lying Bicep Curl
Swap Cable Lying Bicep Curl For
Cable Lying Bicep Curl — Frequently Asked Questions
How do you do the Cable Lying Bicep Curl?
Attach a straight bar to a low pulley cable machine. Lie face up on a flat bench with your feet flat on the ground. Grasp the bar with an underhand grip, hands shoulder-width apart. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Lying Bicep Curl work?
The Cable Lying Bicep Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.
How many sets and reps of the Cable Lying Bicep Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Lying Bicep Curl good for beginners?
Not usually. The Cable Lying Bicep Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Lying Bicep Curl?
Try the Dumbbell Over Bench One Arm Neutral Wrist Curl, Band One Arm Overhead Biceps Curl or the Lever Reverse Grip Preacher Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Lying Bicep Curl the same as the lying cable bicep curl?
Yes. The Cable Lying Bicep Curl is also commonly called the lying cable bicep curl. Different gyms and training programs label it differently, but "lying cable bicep curl" refer to this same movement.
