Arms / Beginner / Isolation (single joint)

Lying Cable Curl

A curl lying on the floor with feet toward a low pulley, isolating the biceps under constant cable tension.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Cable station

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Attach a short bar to a low pulley and lie on your back with feet toward the stack.
2. Hold the bar with an underhand grip, arms extended along your body.
3. Curl the bar toward your chest, keeping the elbows at your sides.
4. Lower slowly back to extension.

Tips

• Keep the upper arms on the floor.
• Do not lift the shoulders.

Open in the appGet started