Cable Lying Biceps Curl
Expert Advice
Keep your upper arms stationary and elbows locked in place to isolate the biceps and prevent other muscles from assisting.
How-to-do Steps
- Attach a straight bar to the low pulley of a cable machine.
- Lie on your back perpendicular to the cable machine with your head near the pulley.
- Grasp the bar with an underhand grip, hands shoulder-width apart.
- Curl the bar towards your shoulders while keeping your elbows fixed to the ground.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Lying Biceps 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 Biceps Curl work?
Cable Lying Biceps 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 Biceps 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 Biceps Curl suitable for beginners?
Cable Lying Biceps 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.
