Lying Cable Curl

A cable curl variation performed while lying on your back on the floor. This unique angle reduces momentum and isolates the biceps with constant tension from the cable.

Instructions

1. Attach a straight bar or E-Z bar to the low pulley cable machine
2. Lie flat on your back on a mat in front of the weight stack
3. Keep your feet flat against the frame of the machine and your legs straight
4. Grip the bar with an underhand grip at shoulder width
5. Bend your arms slightly to begin with elbows close to your body
6. Curl the bar upward in a controlled motion toward your chest
7. Squeeze the biceps hard at the top of the movement
8. Slowly return to the starting position

Tips

• The lying position eliminates momentum and isolates the biceps effectively
• Keep your upper arms stationary throughout; only forearms should move
• Maintain constant tension by never fully relaxing at the bottom
• The constant cable tension makes this more challenging than barbell curls
• Control the eccentric phase to maximize time under tension
• Start with moderate weight to maintain proper form
• This variation is excellent for finisher work or high-rep sets