How To Do Lying Cable Curls

Lying Cable Curls Exercise

Lying Cable Curls is an exercise that perfectly isolates the biceps muscle although the forearms get worked as well.

With the lying position, your body would not be able to bend forward and use momentum to curl the weight up.

This makes Lying Cable Curls a great exercise for focusing on the biceps. The range of motion is limited but more effort will be done by the biceps.

Lying Cable Curls is a great finishing exercise in your biceps rotation.

Lying Cable Curls How To

  • Position the straight bar handle at the lowest setting of a cable pulley machine.
  • With both hands take an underhand grip on the straight bar handle.
  • Lie on your back and bend your knees. Keep your thighs close together so you can engage the lower abdominal muscles for better stability.
  • Make sure your feet are firmly planted on the floor. Your elbows must be slightly bent and in line with your hips.
  • Take a deep breath, exhale then flex at the elbows. Contract your biceps and curl the straight bar handle to your chest. Hold the position for a count of “one”.
  • Resist the weight and bring the handle back to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Always make sure your elbows are tucked in to your sides and in line with your hips.

The elbows must be kept in place and slightly bent to maintain constant tension on the biceps

Do not raise your upper body off the floor and use momentum to curl the weight.

Variations: Incline Cable Curl, Preacher Curls

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Lying Cable Curls