What muscles does the Cable Lying Close-grip Curl target?

This exercise primarily targets the biceps brachii, focusing on building size and strength in the upper arms. It also engages the forearm flexors as secondary muscles, helping improve grip strength and overall arm definition.

What equipment do I need for the Cable Lying Close-grip Curl, and are there alternatives?

You’ll need a low cable pulley machine, a flat bench, and a straight or EZ bar attachment. If you don’t have access to a cable machine, you can perform similar movements using resistance bands anchored low to the floor or opt for lying dumbbell curls.

Is the Cable Lying Close-grip Curl suitable for beginners?

Yes, beginners can perform this exercise safely if they start with light weights and focus on proper form. Ensure elbows remain tucked throughout the movement and avoid using momentum to lift the bar.

What are common mistakes to avoid when doing the Cable Lying Close-grip Curl?

Common mistakes include lifting the elbows away from the body, using excessive weight that compromises form, and rushing through the curling motion. Maintain slow, controlled movements to fully activate the biceps and reduce injury risk.

How many sets and reps should I perform for optimal results?

For muscle growth, aim for 3–4 sets of 8–12 controlled repetitions. If your goal is endurance or toning, use lighter weight for 2–3 sets of 12–15 reps, focusing on consistent tension throughout the movement.

What safety tips should I follow when doing Cable Lying Close-grip Curls?

Always adjust the bench and cable height to ensure full range of motion without strain. Warm up your arms and shoulders beforehand, and avoid locking your elbows at the bottom of the movement to protect your joints.

Are there variations of the Cable Lying Close-grip Curl I can try?

You can vary your grip using a rope attachment to engage more forearm muscles or perform the exercise with a wide grip to shift emphasis between muscle heads. Adjusting the incline of the bench can also change the biceps activation angle.

Cable Lying Close-grip Curl

Target Muscles

Primary:

Biceps

Secondary:

Forearm

Equipment Required

Bench

Strength Machine

EZ Bar

Exercise Type

Weight & Reps

How To Do

Lie face down on a flat bench in front of a low cable pulley and grasp the straight bar with a close, underhand grip. With arms fully extended, curl the bar up toward your upper chest while keeping your elbows tucked in. Squeeze your biceps at the top, then lower the bar slowly back to the starting position.

Step-by-Step Instructions

Lie face down on a flat bench set up in front of a low cable pulley machine with a straight bar attachment.
Grasp the straight bar with a close, supinated (underhand/palms facing up) grip, slightly narrower than shoulder-width.
Extend your arms fully, hanging straight down towards the floor, and let the weight stretch your biceps.
Keeping your elbows tucked in to your sides, curl the bar up towards your upper chest, squeezing your biceps at the top of the movement.
Slowly lower the bar back down to the starting position, resisting the weight as you go.
Repeat for the desired number of repetitions.

Explore more biceps exercises or bench exercises in our exercise library.

Alternative Exercises

Cable Lying Biceps Curl

Biceps

Bench • Strength Machine

Cable Seated Curl

Biceps

Bench • EZ Bar

Dumbbell Concentration Curl

Biceps

Bench • Dumbbell

Barbell Prone Incline Curl

Biceps

Bench • Barbell

Frequently Asked Questions

What muscles does the Cable Lying Close-grip Curl target?: This exercise primarily targets the biceps brachii, focusing on building size and strength in the upper arms. It also engages the forearm flexors as secondary muscles, helping improve grip strength and overall arm definition.
What equipment do I need for the Cable Lying Close-grip Curl, and are there alternatives?: You’ll need a low cable pulley machine, a flat bench, and a straight or EZ bar attachment. If you don’t have access to a cable machine, you can perform similar movements using resistance bands anchored low to the floor or opt for lying dumbbell curls.
Is the Cable Lying Close-grip Curl suitable for beginners?: Yes, beginners can perform this exercise safely if they start with light weights and focus on proper form. Ensure elbows remain tucked throughout the movement and avoid using momentum to lift the bar.
What are common mistakes to avoid when doing the Cable Lying Close-grip Curl?: Common mistakes include lifting the elbows away from the body, using excessive weight that compromises form, and rushing through the curling motion. Maintain slow, controlled movements to fully activate the biceps and reduce injury risk.
How many sets and reps should I perform for optimal results?: For muscle growth, aim for 3–4 sets of 8–12 controlled repetitions. If your goal is endurance or toning, use lighter weight for 2–3 sets of 12–15 reps, focusing on consistent tension throughout the movement.
What safety tips should I follow when doing Cable Lying Close-grip Curls?: Always adjust the bench and cable height to ensure full range of motion without strain. Warm up your arms and shoulders beforehand, and avoid locking your elbows at the bottom of the movement to protect your joints.
Are there variations of the Cable Lying Close-grip Curl I can try?: You can vary your grip using a rope attachment to engage more forearm muscles or perform the exercise with a wide grip to shift emphasis between muscle heads. Adjusting the incline of the bench can also change the biceps activation angle.