Cable Lying Close-grip Curl

Cable Lying Close-grip Curl

The Cable Lying Close-grip Curl is a highly effective exercise that targets the muscles of the biceps and forearms. This exercise is performed using a cable machine, which provides constant tension throughout the movement for maximum muscle activation. To perform the Cable Lying Close-grip Curl, you will need to lie down on a flat bench facing up, with your feet placed firmly on the floor. Grasp the straight bar attachment of the cable machine with an underhand, shoulder-width grip. Your arms should be fully extended, with your elbows tucked in close to your sides. This is your starting position. Slowly curl the bar towards your shoulders while keeping your upper arms stationary. Exhale during this phase of the exercise and focus on squeezing your biceps at the top of the movement. Hold the contraction for a second before slowly lowering the bar back to the starting position. Repeat for the desired number of repetitions. By incorporating the Cable Lying Close-grip Curl into your workout routine, you can effectively isolate and strengthen your biceps and forearms. The lying position minimizes the involvement of other muscle groups, ensuring that your biceps are doing the majority of the work. This exercise also provides a constant tension on the muscles throughout the entire range of motion, leading to greater muscle activation and growth. Remember to start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise. Combine this exercise with other compound movements and a well-rounded training program for optimal results.


  • Start by lying face up on a flat bench with your head towards the cable machine.
  • Grab the close-grip attachment and extend your arms straight up over your chest.
  • Keep your upper arms stationary and exhale as you curl the attachment towards your forehead, while contracting your biceps.
  • Pause for a brief moment at the top of the movement, squeezing your biceps.
  • Inhale as you slowly lower the attachment back to the starting position, making sure to maintain tension on your biceps throughout the entire range of motion.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Gradually increase the weight to challenge your muscles and promote strength and muscle growth.
  • Ensure proper form and technique by keeping your elbows pinned to your sides throughout the movement.
  • Focus on the mind-muscle connection by consciously contracting and squeezing your biceps during each repetition.
  • Incorporate different variations like using a straight bar or an EZ bar for variety and to target the muscles from different angles.
  • Control the movement by slowly lowering the weight back down instead of just letting it drop.
  • Include this exercise in your overall workout routine to improve arm and forearm strength and size.
  • Do not use excessive momentum or swinging of the body, as this can reduce the effectiveness of the exercise.
  • To increase difficulty, perform the exercise on an incline or decline bench to engage the muscles differently.
  • Ensure that your grip on the cable handle is firm and secure to prevent the handle from slipping during the exercise.
  • During the eccentric phase, focus on the stretch sensation in your biceps to maximize muscle activation.


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