Lying Cable Curl

Lying in front of the low pulley, the biceps works with constant tension and no trunk cheating.

• Isolation
• Cable
• Intermediate

How to do it

• Lying down, pull the bar towards your forehead
• Elbows fixed, pointing at the pulley
• Squeeze and lower under control

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Moving your elbows
• Using momentum

Muscles worked

Primary

• Biceps

Alternatives

• Cable Biceps Curl
• Preacher Curl