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- Force: Pull
- Synergists: Brachialis, Brachioradialis
- Target muscle: Biceps Brachii
- Mechanics: Isolation
How To Do Lying Cable Curl?
- Place a bench in front of a cable machine, with the pulley positioned just above the height of the bench.
- Sit on the bench so that you’re facing the cable machine and grasp the bar using a supinated (underhand), shoulder-width grip.
- Lie supine (on your back) on the bench and slide up the bench until the cable is pulled taut.
- Your elbows should be by your sides and your arms should be fully extended.
- Keeping your body flat on the bench.
- Exhale as you curl the bar towards your shoulders until your elbows are fully flexed.
- Once your elbows are fully flexed, allow them to move up a little (shoulder flexion), just until your forearms are horizontal with the floor.
- Hold for a count of three and squeeze your biceps.
- Inhale as you lower the bar to the starting position.
- With your elbows by your sides and your arms fully extended.
- Repeat for the prescribed number of repetitions.
- If a straight bar is hard on your wrists, use a wavy bar or a v-bar.
- The point of lying on your back for the lying cable curl is to eliminate all body momentum and therefore prevent cheating and better isolate your elbow flexors.
- If you don’t have a bench, you can lie on the floor.
- You can also perform the lying cable curl on a standard cable row machine.
- The lying cable curl is also known as the supine cable curl.
- See also the cable curl.
How To Do Lying Cable Curl Video:
Here’s a demonstration of the lying cable curl as performed on the floor instead of on a bench.