Lying Cable Curl
A biceps curl done lying on your back in front of a low pulley, which keeps constant tension on the biceps through a different angle than a standing curl. It is a useful variation once basic curls feel familiar.
How to do the lying cable curl
- Attach a straight bar or EZ bar to a low pulley and grip it with an underhand, shoulder width grip.
- Lie flat on your back on a mat in front of the weight stack, feet braced against the machine frame with legs straight.
- Extend your arms with a slight bend at the elbows, keeping them close to your body; this is your starting position.
- Curl the bar up toward your chest as you breathe out, keeping your upper arms still.
- Squeeze the biceps at the top of the movement and hold briefly.
- Lower the bar back down slowly as you breathe in, then repeat for the rest of your set.
Original library instructions (6 steps)
- Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
- Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
- With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
- While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
- After a second squeeze at the top of the movement, slowly return to the starting position.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the upper arms lift off the floor during the curl; keep them anchored close to your body.
- Rushing the lowering phase; control the bar back down at the same pace as the lift.
- Bracing the feet poorly against the machine, causing you to slide; set them firmly before starting.
- Using a weight too heavy for a full range of motion; lighten the load if the bottom position feels rushed.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your feet braced firmly against the machine frame so your body does not slide during the curl.
- This lying position keeps tension on the biceps at the bottom of the curl, unlike some standing versions.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the lying cable curl good for beginners?
It works well once a standing curl feels comfortable, since setting up the lying position and bracing against the machine takes a little practice.
What muscles does the lying cable curl work?
It is focused on the biceps, curling the bar up toward the chest from a lying position.
