Cable Lying Bicep Curl

Cable Lying Bicep Curl

The Cable Lying Bicep Curl is a highly effective exercise that targets the muscles in your upper arms, specifically the biceps brachii. It is a variation of the traditional bicep curl that utilizes cable resistance, allowing for a full range of motion and consistent tension on the muscles throughout the entire movement. To perform the Cable Lying Bicep Curl, you will need a cable machine with adjustable pulleys and a flat bench. Start by lying face up on the bench with your head, upper back, and glutes resting against it. Your feet should be planted firmly on the ground, shoulder-width apart, for stability. Grasp the cable handles with your palms facing up and your arms fully extended towards the ceiling. Keep your elbows close to your sides and your upper arms stationary throughout the exercise. Slowly exhale as you flex your elbows, bringing the cable handles towards your forehead while keeping your forearms parallel to the ground. Pause for a moment at the top of the movement, feeling the contraction in your biceps, and then slowly inhale as you lower the cable handles back to the starting position, maintaining control and tension in your muscles. Repeat for the desired number of repetitions. The Cable Lying Bicep Curl is a fantastic exercise for building strength and definition in your biceps. By using the cable machine, you are able to isolate the biceps and focus on the muscles working without any unnecessary strain on the joints. Remember to choose an appropriate weight that challenges you but still allows for proper form and execution. Incorporating this exercise into your upper body workout routine can help you achieve stronger, more sculpted arms. Combine it with other exercises that target different muscle groups to create a well-rounded workout program. Don't forget to fuel your body with the right nutrients for optimal muscle growth and recovery, and always listen to your body to avoid overtraining or injury.


  • Start by lying face-up on a flat bench, holding the cable handles in each hand.
  • Extend your arms fully downward, keeping your elbows slightly bent.
  • Keeping your upper arms stationary, curl the cable handles towards your shoulders in a slow and controlled manner.
  • Pause for a moment at the top of the movement, squeezing your biceps.
  • Slowly lower the cable handles back to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form by keeping your back flat against the bench and engaging your core throughout the exercise.
  • Perform the movement in a slow and controlled manner, focusing on the contraction of your biceps.
  • Keep your elbows stable and in line with your body to isolate the biceps during the curl.
  • Use an appropriate weight that challenges your muscles, but still allows you to complete the desired number of repetitions with proper form.
  • Exhale as you curl the cable towards your chest and inhale as you slowly lower it back down.
  • Ensure that you fully extend your arms at the bottom of each repetition to maximize the range of motion.
  • The cable should smoothly glide throughout the exercise without any jerking or bouncing movements.
  • Incorporate a variety of grips, such as underhand, overhand, or neutral grip, to target different parts of the biceps.
  • Consider using different attachments, such as a straight bar, rope, or angled bar, to switch up the exercise and challenge your muscles in different ways.
  • Gradually increase the resistance or weight over time as your biceps become stronger and adapt to the exercise.


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