TETSUCable Lying Close-Grip Curl
The Cable Lying Close-Grip Curl is a cable exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 8 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
cable
How to do the Cable Lying Close-Grip Curl
- Attach a straight bar to a low pulley cable machine.
- Lie face up on a flat bench with your feet flat on the ground.
- Grasp the bar with an underhand grip, hands shoulder-width apart.
- Extend your arms fully, keeping your elbows close to your sides.
- Keeping your upper arms stationary, curl the bar towards your chest by contracting your biceps.
- Pause for a moment at the top, squeezing your biceps.
- Slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Lying Close-Grip Curl work?
The Cable Lying Close-Grip Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Cable Lying Close-Grip Curl?
You need a cable machine to perform the Cable Lying Close-Grip Curl.
How many sets and reps of the Cable Lying Close-Grip Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Cable Lying Close-Grip Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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