The Cable Lying Biceps Curl targets the biceps while minimizing shoulder movement. This exercise is performed lying down, which helps isolate the biceps for effective training.
- Set the cable pulley to a low position and attach a single handle.
- Lie on your back on a bench or mat, facing the cable machine.
- Grab the handle with one hand, keeping your elbow close to your body.
- Curl the handle towards your shoulder, squeezing your biceps at the top.
- Lower the handle back to the starting position with control.
How to perform the Cable Lying Biceps Curl (VERSION 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Lying Biceps Curl (VERSION 2) using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your forearms.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your forearms rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Cable Lying Biceps Curl (VERSION 2)
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