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All exercises

Cable lying bicep curl

Intermediate

Cable lying bicep curl is a isolation cable exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Cable
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Attach a straight bar to a low pulley cable machine.
  2. 2Lie face up on a flat bench with your feet flat on the ground.
  3. 3Grasp the bar with an underhand grip, hands shoulder-width apart.
  4. 4Extend your arms fully, keeping your elbows close to your sides.
  5. 5Keeping your upper arms stationary, exhale and curl the bar up towards your shoulders.
  6. 6Pause for a moment at the top, squeezing your biceps.
  7. 7Inhale and slowly lower the bar back to the starting position, fully extending your arms.
  8. 8Repeat for the desired number of repetitions.

What to do instead

  • Bodyweight side lying biceps curlBodyweight
  • Biceps leg concentration curlBodyweight
  • Dumbbell lying supine biceps curlDumbbell
  • Barbell lying preacher curlBarbell
  • Dumbbell incline biceps curlDumbbell
  • Cable pulldown bicep curlCable

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Lever bicep curlMachine
  • Smith machine bicep curlSmith machine

Harder variations

  • Dumbbell biceps curl v sit on bosu ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
Logged today · 90 seconds restCable lying bicep curl

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