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.
How to program the Lying Cable Curl
Sets and reps
As an isolation movement, the Lying Cable Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying Cable Curl is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Put the Lying Cable Curl into a plan
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Frequently asked questions
What muscles does the Lying Cable Curl work?
The Lying Cable Curl primarily targets the Biceps.
What equipment do I need for the Lying Cable Curl?
You need Cable. Difficulty level: Intermediate.
How many sets and reps of the Lying Cable Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
