What muscles does the Cable Lying Close Grip Curl target?

The Cable Lying Close Grip Curl primarily works the biceps, particularly emphasizing the short head for a thicker arm appearance. It also engages the forearms as secondary muscles, helping improve grip strength and overall arm development.

What equipment do I need for a Cable Lying Close Grip Curl, and are there any alternatives?

You’ll need a flat bench and a low cable machine with a close-grip bar attachment. If a cable machine isn’t available, you can mimic the movement with an EZ bar and resistance bands, although constant tension is best achieved with cables.

Is the Cable Lying Close Grip Curl suitable for beginners?

Yes, beginners can safely perform this exercise with light weights to learn proper form. Start by focusing on slow and controlled movements to maintain tension on the biceps, avoiding momentum or jerking.

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

Avoid lifting your elbows away from your sides, as this reduces biceps engagement. Many lifters also pull too quickly or let the weight drop, which can strain the elbows and reduce effectiveness control the motion both up and down.

How many sets and reps should I perform for Cable Lying Close Grip Curls?

For muscle growth, aim for 3–4 sets of 8–12 reps using a challenging but manageable weight. For endurance or toning, reduce the load slightly and perform 2–3 sets of 12–15 reps.

Are there any safety tips for performing the Cable Lying Close Grip Curl?

Ensure the bench is secured and the cable machine is set to a low position to maintain proper line of pull. Keep your core engaged to prevent lower back strain, and use a controlled tempo to avoid stressing the elbow joint.

What variations can I try to make Cable Lying Close Grip Curls more challenging?

You can use a rope attachment for a neutral grip, or perform the exercise on a slight incline to alter the biceps’ angle of contraction. Slow tempo reps or isometric holds at the halfway point can also increase time under tension for better gains.

Cable Lying Close Grip Curl

Target Muscles

Primary:

Biceps

Secondary:

Forearm

Equipment Required

Bench

Strength Machine

Exercise Type

Weight & Reps

How To Do

Lie on a bench facing a low cable machine, holding a close-grip bar. Curl the bar towards your forehead by bending your elbows, keeping them close to your body, then slowly lower it back to the starting position. Maintain constant tension and avoid swinging the weight.

Step-by-Step Instructions

Set up a cable machine with a straight bar attachment and adjust the pulley to the lowest position.
Lie flat on a bench positioned in front of the cable machine, ensuring your head is closest to the machine.
Grab the bar with a close grip (hands shoulder-width apart) and palms facing upward (supinated grip).
Start with your arms fully extended, keeping the bar above your chest and maintaining tension in the cable.
Slowly curl the bar toward your forehead by bending your elbows, keeping your upper arms stationary and close to your body.
Squeeze your biceps at the top of the movement for maximum contraction.
Gradually lower the bar back to the starting position, fully extending your arms while maintaining control.
Repeat for the desired number of repetitions, ensuring proper form throughout the exercise.

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

Alternative Exercises

Cable Lying Biceps Curl

Biceps

Bench • Strength Machine

Cable Preacher Curl

Biceps

Bench • Strength Machine

Dumbbell Preacher Curl

Biceps

Bench • Dumbbell

Barbell Preacher Curl

Biceps

Bench • Barbell

Frequently Asked Questions

What muscles does the Cable Lying Close Grip Curl target?: The Cable Lying Close Grip Curl primarily works the biceps, particularly emphasizing the short head for a thicker arm appearance. It also engages the forearms as secondary muscles, helping improve grip strength and overall arm development.
What equipment do I need for a Cable Lying Close Grip Curl, and are there any alternatives?: You’ll need a flat bench and a low cable machine with a close-grip bar attachment. If a cable machine isn’t available, you can mimic the movement with an EZ bar and resistance bands, although constant tension is best achieved with cables.
Is the Cable Lying Close Grip Curl suitable for beginners?: Yes, beginners can safely perform this exercise with light weights to learn proper form. Start by focusing on slow and controlled movements to maintain tension on the biceps, avoiding momentum or jerking.
What are common mistakes to avoid when doing the Cable Lying Close Grip Curl?: Avoid lifting your elbows away from your sides, as this reduces biceps engagement. Many lifters also pull too quickly or let the weight drop, which can strain the elbows and reduce effectiveness control the motion both up and down.
How many sets and reps should I perform for Cable Lying Close Grip Curls?: For muscle growth, aim for 3–4 sets of 8–12 reps using a challenging but manageable weight. For endurance or toning, reduce the load slightly and perform 2–3 sets of 12–15 reps.
Are there any safety tips for performing the Cable Lying Close Grip Curl?: Ensure the bench is secured and the cable machine is set to a low position to maintain proper line of pull. Keep your core engaged to prevent lower back strain, and use a controlled tempo to avoid stressing the elbow joint.
What variations can I try to make Cable Lying Close Grip Curls more challenging?: You can use a rope attachment for a neutral grip, or perform the exercise on a slight incline to alter the biceps’ angle of contraction. Slow tempo reps or isometric holds at the halfway point can also increase time under tension for better gains.