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Cable Lying Bicep Curl

Cable Lying Bicep Curl

The Cable Lying Bicep Curl is an effective exercise that specifically targets and strengthens the biceps muscle group. This exercise is popular among fitness enthusiasts and is commonly performed using a cable machine. The unique lying position adds an element of stability and isolation to the movement, making it a great choice for building muscle definition in the biceps. During the Cable Lying Bicep Curl, you lie face-up on a flat bench beneath a cable machine. The cable is usually attached to a low pulley, and you grasp the handle with an underhand grip, keeping your arms fully extended. Your shoulders should be relaxed, and your feet are planted firmly on the ground for stability. With a controlled motion, you bend your elbows to curl the cable handle towards your forehead, maintaining a strong contraction in your biceps. It is crucial to avoid excessive swinging or using momentum to lift the weight. Slowly lower the handle back to the starting position, maintaining tension on the biceps throughout the entire range of motion. This exercise effectively targets the biceps brachii, which is responsible for the flexion of the elbow joint. By incorporating the Cable Lying Bicep Curl into your workout routine, you can strengthen and develop the biceps muscles, enhancing both functional and aesthetic aspects of your upper body. Regularly progressing and challenging yourself with this exercise can contribute to well-rounded arm strength and definition.


  • Start by lying on a flat bench in front of a cable machine.
  • Grab the cable attachment with an underhand grip, palms facing up.
  • Allow your arms to fully extend with your elbows locked, keeping your upper arms stationary.
  • While keeping your upper arms stationary, flex your elbows and curl the cable attachment towards your shoulders.
  • Squeeze your biceps at the top of the movement, and then slowly lower the cable attachment back to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to engage your core, maintain proper form, and breathe throughout the exercise.

Tips & Tricks

  • Focus on your form and technique to ensure you are targeting the biceps effectively.
  • Engage your core throughout the movement to maintain stability and prevent excessive swaying or arching of the back.
  • Use a controlled and slow tempo during the exercise to maximize muscle activation and prevent using momentum.
  • Avoid fully extending your arms at the bottom of the movement to keep tension on the biceps.
  • To increase the difficulty, use heavier weights or perform the exercise on an incline bench.
  • Don't forget to warm up before starting the exercise to prevent injuries and increase blood flow to the working muscles.
  • Incorporate variations like alternating arms or hammer curls to target different areas of the biceps.
  • Breathing properly is crucial; exhale during the concentric (lifting) phase and inhale during the eccentric (lowering) phase.
  • Maintain consistent tension on the cable throughout the entire range of motion by not allowing the weights to touch between repetitions.
  • Listen to your body and adjust the weight according to your strength and ability, gradually increasing as you progress.

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