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Cable Lying Regular grip Curl

Cable Lying Regular grip Curl

The Cable Lying Regular grip Curl is a fantastic exercise that targets your biceps brachii muscles. It is a variation of the traditional bicep curl, but with the added benefit of the cable machine providing constant resistance throughout the movement. This exercise is mainly performed lying down, which helps to isolate the biceps and eliminate any swinging or cheating motions typically seen with standing bicep curls. By using the cable machine, this exercise allows for a smooth and controlled range of motion, which maximizes muscle engagement and helps to develop overall strength and definition in the biceps. Additionally, this exercise also engages the brachialis and brachioradialis muscles, leading to a well-rounded arm workout. Incorporating the Cable Lying Regular grip Curl into your bicep routine can be highly effective in building and toning your arm muscles. It is suitable for individuals of all fitness levels, and you can easily adjust the cable machine's weight stacks to match your strength and progression goals. Remember to maintain proper form throughout the movement, focusing on a slow and controlled motion to fully activate your biceps and reduce the risk of injury. Adding this exercise to your arm workout routine will not only enhance your physical appearance but also improve your overall upper body strength. Remember, consistency is key in achieving optimal results, so be sure to incorporate a variety of exercises and regularly challenge yourself to gradually increase the weight and intensity of your workouts. Keep pushing yourself, and you'll soon notice those biceps bulging with strength and definition!


  • Lie down on a flat bench facing the cable machine, with your feet planted firmly on the floor.
  • Extend your arms towards the cable machine, so that your hands are parallel to the floor and your palms face upwards. Use the regular grip attachment on the cable machine.
  • Keep your elbows close to your sides throughout the exercise.
  • Exhale and curl your hands towards your shoulders, keeping your upper arms stationary.
  • Hold the peak contraction for a brief moment, squeezing your biceps.
  • Inhale and slowly lower the cable back to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement to target the biceps effectively.
  • Use a weight that challenges you but allows for proper execution of the exercise.
  • Engage your core muscles and keep your back flat against the bench or the floor during the entire exercise.
  • Exhale as you curl the cable towards your body and inhale as you lower the weight back down slowly.
  • Avoid using momentum to lift the weight, instead, rely on the strength of your biceps to perform the movement.
  • To increase the intensity, try using different grips such as wide grip or hammer grip.
  • Add variety to your workout routine by incorporating different bicep exercises to target the muscles from various angles.
  • Ensure proper warm-up before performing the exercise to reduce the risk of injury and maximize performance.
  • Listen to your body and take rest days when needed to allow for proper muscle recovery.
  • Maintain a balanced diet with adequate protein intake to support muscle growth and repair.


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