Lying Cable Curl
Lying supine with feet braced against the machine frame.
- Level
- Intermediate
- Equipment
- Cable Machine
- Movement
- Biceps curl · Lying on the back
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Attach a straight or E-Z bar to the low pulley.
- Lie flat on your back with feet braced against the machine frame.
- Grip the bar with an underhand, shoulder-width hold.
- Extend arms fully while keeping elbows tucked near your torso.
- Curl the bar toward your chest without moving your upper arms.
- Lower the weight slowly to the starting position.
Common mistakes
- Lifting elbows off the floor during the curl.
- Using momentum to swing the weight up.
- Failing to fully extend arms at the bottom.
Safety
Ensure feet are securely braced to prevent sliding toward the stack.
Tips
- Keep elbows pinned to the floor throughout the set.
- Squeeze the biceps hard at the top of the curl.
- Control the negative phase to maintain constant tension.
Details
- Base movement
- Biceps curl
- Handle
- EZ-bar attachment
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Grip width
- Shoulder-width
- Body position
- Lying on the back
- Pulley height
- Low
