Cable Lying Curl

Cable Lying Curl

The Cable Lying Curl is an effective exercise targeting the biceps and forearms. This exercise can be performed using a cable machine, which provides constant tension throughout the entire movement. The lying position helps isolate the biceps and minimizes the involvement of other muscle groups. To perform the Cable Lying Curl, you need to lie flat on a bench facing upwards, with your feet placed firmly on the ground. Grasp the cable handles with an underhand grip, shoulder-width apart. Extend your arms fully, keeping your elbows close to your sides. This is your starting position. With a controlled and deliberate movement, exhale as you curl your hands towards your shoulders, while maintaining the same elbow position. Focus on squeezing your biceps tight at the top of the movement. Pause briefly to intensify the contraction before slowly lowering the handles back to the starting position while inhaling. By performing the Cable Lying Curl, you can effectively strengthen and sculpt your biceps, helping to improve overall upper body strength and aesthetics. It's important to note that maintaining proper form throughout the exercise is crucial to prevent unnecessary strain on the muscles and joints. Incorporating this exercise into your workout routine can contribute to a well-rounded upper body workout. Aim for 2-3 sets of 10-12 repetitions, gradually increasing the weight as you get stronger. Remember to give your muscles adequate rest between workouts to promote recovery and growth. As with any exercise, it's essential to listen to your body and understand your own limitations. If you experience any pain or discomfort during the Cable Lying Curl, it may be necessary to modify the exercise or consult with a fitness professional for guidance. Keep challenging yourself, stay consistent, and enjoy the benefits of this targeted biceps exercise!


  • Lie face up on a bench or mat with your head toward a cable machine and your feet lightly planted on the floor.
  • Grasp the cable attachment with an underhand grip, with your hands about shoulder-width apart.
  • Extend your arms fully, keeping them close to your body and perpendicular to the floor.
  • Keeping your upper arms stationary, exhale and curl the cable attachment towards your forehead, squeezing your biceps at the top of the movement.
  • Pause for a moment and inhale as you slowly reverse the movement, lowering the cable attachment to the starting position.
  • Repeat for the desired number of repetitions, maintaining control and proper form throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Start with a weight that challenges you but allows you to perform the exercise with control and without compromising your form.
  • Engage your biceps and avoid using momentum or other muscles to lift the weight.
  • Exhale as you curl the weight towards your body and inhale as you lower it back down in a controlled manner.
  • Keep your elbows stationary and close to your sides throughout the movement.
  • Avoid arching your back or using your shoulders to lift the weight.
  • Control the descent of the weight to maximize muscle activation.
  • Consider using different grips or handles to target your biceps from different angles.
  • Gradually increase the weight as your strength and form improve.
  • Listen to your body and take breaks if you feel excessive strain or discomfort.


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