maratoolLying Close Grip Biceps Curls with Cable
How to do the lying close grip biceps curls with cable
- Place a flat bench under a cable weight stack and attach a flat bar to the pulley.
- Lie down with your head towards the stack and your feet firmly on the floor.
- Grasp the bar with your palms down, about 8 inches apart, and extend your arms straight up.
- Curl the bar down in an arc touching your chin.
- Slowly return to the starting position.
Muscles worked
The prime mover is the biceps brachii, which bends the elbow and rotates the forearm palm-up.
Every exercise for:Biceps
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A cable holds tension for the whole range, including the point where a free weight would go slack. Moving the pulley changes the angle the resistance arrives from without changing the movement.
Every exercise using:Cable
These train the biceps too, using equipment this one does not:
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.