Lying Cable Curl

Exercise / Biceps

Lying Cable Curl

Lying Cable Curl is a variation of the traditional bicep curl exercise that is performed using a cable machine. It involves lying on a bench and pulling a cable attachment towards your shoulders, while keeping your upper arms stationary. This exercise can be a great addition to your arm training routine, helping to increase strength and definition in the biceps muscles.

How To do:

Lying Cable Curl

  1. Lie back on a flat bench, with your feet flat on the floor and your head and shoulders supported by the bench.
  2. Grab the low pulley cable with an underhand grip, keeping your hands shoulder-width apart.
  3. Fully extend your arms, so that the cable is pulling on the biceps.
  4. Slowly flex your elbows and curl the cable attachment towards your shoulders, while contracting your biceps.
  5. Keep your wrists straight and your elbows close to your sides throughout the movement.
  6. As you reach the top of the curl, focus on squeezing your biceps and holding the contraction for a moment.
  7. Slowly lower the cable back down to the starting position, maintaining tension in your biceps throughout the movement.
  8. Repeat for the desired number of reps.

Lying Cable Curl Benefits

The Lying Cable Curl is a strength training exercise that primarily targets the biceps muscles in the upper arms. The purpose of doing the Lying Cable Curl movement while lying down is to eliminate any potential cheating or momentum that could be generated by the rest of the body during the exercise. By lying on your back on a bench or flat surface, your upper body is stabilized and cannot generate any momentum or swinging to help you lift the weight.

This helps to isolate the biceps muscles and elbow flexors, which are the primary muscles being worked during the Lying Cable Curl. By eliminating body momentum and cheating, you are able to perform the exercise with strict form and control, allowing you to effectively target and engage the muscles being worked.

Furthermore, the lying position places the biceps in a stretched position at the start of the exercise, which can help to activate the long head of the biceps more effectively. This can lead to greater muscle activation and development over time.

Overall, the Lying Cable Curl is an isolated exercise that targets the biceps muscles. The purpose of performing the Lying Cable Curl while lying down is to ensure strict form and control, prevent cheating and momentum, and effectively isolate the biceps and elbow flexors for optimal muscle activation and development.

Lying Cable Curl Muscles Worked

Your response is correct. The lying cable curl primarily targets the biceps brachii muscle, which is the muscle located at the front of the upper arm responsible for elbow flexion and supination of the forearm. The brachialis and brachioradialis muscles also act as synergists during the exercise, which means they assist the biceps in the movement.

Additionally, the flexor carpi radialis and extensor carpi radialis muscles act as stabilizers during the lying cable curl exercise. These muscles help to stabilize the wrist and forearm during the movement, allowing the biceps to perform the elbow flexion in a more stable and controlled manner.

Target - Biceps Brachii
Synergists - Brachialis
Synergists - Brachioradialis
Stabilizers - Flexor Carpi Radialis
Stabilizers - Extensor Carpi Radialis
biceps anatomy