Cable Lying Close-grip Curl

Body Part: Upper Arms

Muscle: Biceps

Equipment: Cable

Cable Lying Close-grip Curl is a strict cable curl done while lying down. The support position helps reduce cheating and keeps tension centered on the biceps.

The biceps drive elbow flexion, while brachialis and forearms assist. Cable loading gives a smooth resistance curve.

This variation is useful for arm growth when you want high-quality reps and less body momentum. It also works well later in workouts as focused isolation.

Move steadily and keep elbows controlled. Prioritize quality contraction over heavier loads.

Instructions

• Set up lying position in line with the cable.
• Grip the handle with close hand spacing.
• Set shoulders and brace trunk lightly.
• Begin from controlled arm extension.
• Curl toward the upper arm line.
• Hold peak contraction briefly.
• Lower slowly to starting position.

Tips & Tricks

• Keep wrists neutral.
• Avoid elbow flare.
• Use smooth tempo.
• Do not bounce from the bottom.
• Use manageable cable load.
• Focus on squeeze at the top.
• Train both arms evenly if unilateral.

Frequently Asked Questions

What muscles does it work?

Primarily biceps, with brachialis and forearm assistance.

Why lying instead of standing?

Lying helps reduce momentum and increases strictness.

Can this replace regular curls?

It can replace or complement them depending on your plan.

Is narrow grip hard on wrists?

It can be if too narrow, so choose a comfortable close grip.

How fast should reps be?

Controlled lift and slower lowering are usually best.

Common mistake?

Moving shoulders too much instead of isolating the elbow.

Best load selection?

Choose a load that keeps form clean for all reps.