Lying Cable Curl

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Cable
Emphasis Isolation
Type Pull

Lying Cable Curl Instructions

  • Set a cable machine pulley to the lowest setting. 
  • Sit in front of the weight stack and situate your feet against the machine.
  • Grab the bar with an underhand grip at shoulder-width and lay back flat on the floor.
  • With your upper arms remaining fixed at your sides, begin to curl the weight up, activating your forearms and biceps to move the weight.
  • Bring the attachment past your chest.
  • Lower the weight in a slow, controlled manner, .


  • Your upper arms and body should remain fixed for the whole exercise. Only your forearms should move.
  • This can be performed with a rope attachment as well for a lying hammer curl.
  • Don't let the weight pull your body upward on the eccentric. 
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