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Exercise 0182 · REF 61GrD55

Cable Lying Close-Grip Curl exercise animation

Cable Lying Close-Grip Curl

Category
Upper Arms
Equipment
Cable
Target
Biceps

A close grip on a lying cable curl narrows the hand position to emphasize the inner head of the biceps, similar to what a close-grip standing curl does but with the added strictness of lying flat. Because the body is pinned to the bench, cheating the rep with hip drive isn't really an option here. It's a good finishing exercise once heavier curling work for the session is already done.

How to Do the Cable Lying Close-Grip Curl

  1. Attach a straight bar to a low pulley cable machine.
  2. Lie face up on a flat bench with your feet flat on the ground.
  3. Grasp the bar with an underhand grip, hands shoulder-width apart.
  4. Extend your arms fully, keeping your elbows close to your sides.
  5. Keeping your upper arms stationary, curl the bar towards your chest by contracting your biceps.
  6. Pause for a moment at the top, squeezing your biceps.
  7. Slowly lower the bar back to the starting position, fully extending your arms.
  8. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Lying Close-Grip Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have cable? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Cable Lying Close-Grip Curl work?
The Cable Lying Close-Grip Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Cable Lying Close-Grip Curl?
The Cable Lying Close-Grip Curl is done with a cable.
What's a good alternative to the Cable Lying Close-Grip Curl?
If you don't have access to a cable, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.