The cable lying close-grip curl is an isolation exercise targeting the biceps, performed lying on a bench with a cable machine. It emphasizes strict form and constant tension on the biceps.
Quick Facts
How to Do Cable Lying Close-grip Curl
Follow these step-by-step instructions to perform Cable Lying Close-grip Curl with proper form and technique.
- 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.
Muscles Worked
Understanding which muscles Cable Lying Close-grip Curl targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Cable Lying Close-grip Curl
Incorporating Cable Lying Close-grip Curl into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Biceps Development: Cable Lying Close-grip Curl directly targets and strengthens the Biceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Forearms, providing additional training stimulus without extra exercises.
- Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
- Functional Strength: Strength exercises like Cable Lying Close-grip Curl build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Cable Lying Close-grip Curl safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Cable Lying Close-grip Curl, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Biceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Biceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Cable Lying Close-grip Curl, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.