Cable Lying Close-grip Curl

Cable Lying Close-grip Curl

The Cable Lying Close-grip Curl is an effective exercise that targets your biceps muscles, helping you build strength and size in your arms. This exercise specifically focuses on the short head of your biceps, which is responsible for creating that coveted peak in your arm muscles. By performing this exercise with proper form and technique, you can sculpt your biceps and enhance their overall appearance. The Cable Lying Close-grip Curl is performed by lying on a bench, facing up, with your feet placed firmly on the ground. You will grasp a straight bar attached to a cable machine with an underhand grip, hands positioned closer than shoulder-width apart. Keeping your upper arms stationary, you will then slowly curl the bar towards your chest, contracting your biceps. It is crucial to maintain control throughout the entire movement, both on the way up and down, to maximize the benefits of this exercise. To increase the intensity of the Cable Lying Close-grip Curl, you can adjust the weight of the cable machine accordingly. As with any exercise, it is important to start with a weight that challenges you but still allows you to maintain proper form and avoid compromising your joints. As you progress, you can gradually increase the load to continue challenging your muscles, promoting growth and improvement over time. Incorporating the Cable Lying Close-grip Curl into your arm routine can complement other biceps exercises, such as standing barbell curls or dumbbell hammer curls. By combining different exercises, you can ensure that you are targeting various muscle fibers within your biceps, leading to well-rounded development. Remember to always warm up properly before beginning your workout and to listen to your body to prevent injury. As with any exercise, consistency and proper technique are key to achieving optimal results. Make sure to check with a fitness professional to confirm that this exercise is suitable for your fitness level and any specific goals you may have. Remember to pair your training efforts with a nutritious diet to support muscle growth and recovery.


  • Start by lying on a bench with your feet flat on the floor and your knees slightly bent.
  • Grasp a cable attachment with a close grip, palms facing up. Your hands should be shoulder-width apart.
  • Fully extend your arms and position them perpendicular to the floor. This is your starting position.
  • Keeping your upper arms stationary, exhale and curl the weight while contracting your biceps. Continue to raise the cable attachment until your biceps are fully contracted and the cable is at shoulder level.
  • Hold the contracted position for a brief pause as you squeeze your biceps.
  • In a controlled manner, inhale and slowly lower the cable attachment back to the starting position.
  • Repeat for the recommended amount of repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize muscle activation.
  • Increase the weight gradually over time to challenge your muscles and promote growth.
  • Incorporate variations like single-arm or alternating curls to target different areas of the biceps.
  • Keep your elbows close to your sides throughout the movement to emphasize the biceps and minimize involvement of other muscles.
  • Maintain a controlled tempo during both the concentric (curling up) and eccentric (lowering down) phases of the exercise.
  • Ensure that your back remains firmly against the bench or floor to maintain stability and prevent unnecessary strain.
  • Engage your core muscles and avoid excessive swinging or using momentum to lift the weight.
  • Pair the Cable Lying Close-grip Curl with complementary exercises like tricep extensions or hammer curls for a well-rounded arm workout.
  • Listen to your body and rest when needed to prevent overtraining and reduce the risk of injury.
  • Fuel your body with a balanced diet that includes sufficient protein and carbohydrates to support muscle growth and recovery.


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