SPLYT · Workouts · Routines · Exercises · Tools
Biceps · Cable · Intermediate

How to do Cable Lying Bicep Curl

The cable lying bicep curl is an isolation exercise targeting the biceps using a cable machine while lying on a bench. It emphasizes constant tension on the biceps throughout the movement.

Cable Lying Bicep Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Cable
Level
Intermediate
Category
Biceps

How to do Cable Lying Bicep Curl, step by step

  1. Attach a straight bar to a low pulley cable machine.
  2. Lie face up on a flat bench with your feet flat on the ground.
  3. Grasp the bar with an underhand grip, hands shoulder-width apart.
  4. Extend your arms fully, keeping your elbows close to your sides.
  5. Keeping your upper arms stationary, exhale and curl the bar up towards your shoulders.
  6. Pause for a moment at the top, squeezing your biceps.
  7. Inhale and slowly lower the bar back to the starting position, fully extending your arms.
  8. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Cable Lying Bicep Curl →

Muscles worked

Cable Lying Bicep Curl works your biceps as the main mover, with help from your forearms.

Track Cable Lying Bicep Curl in SPLYT

Cable Lying Bicep Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More biceps exercises

All 159 biceps exercises →

More with a cable

Every cable exercise → · The full exercise library →