Instructions

1

Sit upright on the machine bench with back firmly against the backrest, feet planted on the floor or footrest, maintaining neutral spine alignment with shoulders relaxed

2

Grasp the handles with a neutral grip at chest height, elbows bent at approximately 90 degrees, positioned slightly lower than shoulder level, ensuring core is engaged

3

Slowly retract the handles by allowing elbows to bend and move backward in a controlled manner, feeling a stretch across the chest, maintaining constant tension on the cable

4

Powerfully press the handles forward and inward by contracting the chest muscles, extending arms to near-full extension without locking elbows, return to starting position with controlled resistance

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTCable

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Pectoralis Major, the Cable Lying Biceps Curl is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Cable allows for a smooth, natural resistance curve.

Benefits

Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Upper Arms stability and proprioception during heavy loads.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Lying Biceps Curl
Cable Cable Lying Biceps Curl
Banded Cable Lying Biceps Curl

Beginner Tips

If you are new to the Cable Lying Biceps Curl, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Lying Biceps Curl