How to do the Cable Lying Close-grip Curl
Cable Lying Close-grip Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.
Cable Lying Close-grip Curl demonstration · © GymiaFit
Cable Lying Close-grip Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Lying Close-grip Curl step by step
- 1Attach a straight bar to a low pulley cable machine.
- 2Lie face up on a flat bench with your feet flat on the ground.
- 3Grasp the bar with an underhand grip, hands shoulder-width apart.
- 4Extend your arms fully, keeping your elbows close to your sides.
- 5Keeping your upper arms stationary, curl the bar towards your chest by contracting your biceps.
- 6Pause for a moment at the top, squeezing your biceps.
- 7Slowly lower the bar back to the starting position, fully extending your arms.
- 8Repeat for the desired number of repetitions.
Cable Lying Close-grip Curl — questions
What muscles does the Cable Lying Close-grip Curl work?
The Cable Lying Close-grip Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable Lying Close-grip Curl?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Lying Close-grip Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Cable Lying Close-grip Curl?
Cable Lying Bicep Curl, Cable Close Grip Curl, Cable Concentration Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Lying Close-grip Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.