Cable Lying Close-grip Curl
Also known as: lying cable close-grip curl
Built around unbroken cable tension, Cable Lying Close-grip Curl works as accessory volume for the arms and builds control through the whole range.
How to do Cable Lying Close-grip 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, curl the bar towards your chest by contracting your biceps.
- Pause for a moment at the top, squeezing your biceps.
- Slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Cable Lying Close-grip Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Lying Close-grip Curl Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Cable Lying Close-grip Curl
Swap Cable Lying Close-grip Curl For
Cable Lying Close-grip Curl — Frequently Asked Questions
How do you do the Cable Lying Close-grip 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 Close-grip Curl work?
The Cable Lying Close-grip 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 Close-grip Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Lying Close-grip Curl good for beginners?
Not usually. The Cable Lying Close-grip 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 Close-grip Curl?
Try the Dumbbell One Arm Prone Curl, Barbell Standing Wide-grip Curl or the Kettlebell Bottoms Up Clean From The Hang Position. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Lying Close-grip Curl the same as the lying cable close-grip curl?
Yes. The Cable Lying Close-grip Curl is also commonly called the lying cable close-grip curl. Different gyms and training programs label it differently, but "lying cable close-grip curl" refer to this same movement.
