Lying Cable Curl

How to do the Lying Cable Curl

1. Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
2. Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
3. With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
4. While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
5. After a second squeeze at the top of the movement, slowly return to the starting position.
6. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	biceps
Equipment	cable machine
Difficulty	intermediate
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell Dumbbell Bicep Curl Dumbbell

Easier than the Lying Cable Curl

Same movement pattern, lower entry difficulty — work up from here.

Alternate Hammer Curl beginner · Dumbbell Alternate Incline Dumbbell Curl beginner · Dumbbell Barbell Curl beginner · Barbell

Superset the Lying Cable Curl with

Opposing triceps work — alternate sets without extra rest.

Kneeling Cable Triceps Extension triceps Standing Low-Pulley One-Arm Triceps Extension triceps Cable Incline Triceps Extension triceps Cable Lying Triceps Extension triceps

Common questions

What muscles does the Lying Cable Curl work?

The Lying Cable Curl primarily works the biceps. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Lying Cable Curl?

A Cable Machine. Without a cable machine, Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Concentration Curls train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Lying Cable Curl suitable for beginners?

It is rated intermediate. Start with Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl and work up.

Where should the Lying Cable Curl go in a workout?

Late — the Lying Cable Curl is isolation work, so it follows your compounds. Supersetting it with Kneeling Cable Triceps Extension and Standing Low-Pulley One-Arm Triceps Extension cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Cable Hammer Curls - Rope Attachment Cable Machine Cable Preacher Curl Cable Machine