Cable Lying Bicep Curl
Expert Advice
Lie flat to prevent using your back and shoulders, isolating the biceps more effectively.
How-to-do Steps
- Attach a straight bar to a low pulley cable machine and lie on your back, feet flat on the floor.
- Grab the bar with an underhand grip and extend your arms fully.
- Curl the bar towards your shoulders while keeping your elbows fixed and exhaling.
- Slowly extend your arms back to the starting position while inhaling.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Lying Bicep Curl primarily targets the Biceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Lying Bicep Curl work?
Cable Lying Bicep Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Lying Bicep Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Lying Bicep Curl suitable for beginners?
Cable Lying Bicep Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
