Lying Cable Curl

A intermediate strength exercise for the biceps, done with a cable.

Main muscles: Biceps
Equipment: Cable
Level: Intermediate
Type: Isolation
Movement: Pull

How to do the Lying Cable Curl

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.
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.
With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
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.
After a second squeeze at the top of the movement, slowly return to the starting position.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Lying Cable Curl

Questions

What muscles does the Lying Cable Curl work?

Mainly the biceps.

Is the Lying Cable Curl good for beginners?

It's rated intermediate. Beginners can build up to it with Cable Hammer Curls - Rope Attachment first.

What can I do instead of the Lying Cable Curl?

Good alternatives that train the biceps: Overhead Cable Curl, Standing One-Arm Cable Curl, Cable Hammer Curls - Rope Attachment or Cable Preacher Curl.

How many sets and reps of the Lying Cable Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).