Cable Lying Biceps Curl

Instructions

1
Sit on the bench with back support, feet secured under the footpad or bench edge, torso upright with hands positioned behind head or across chest for support
2
Engage core and maintain neutral neck alignment without pulling on head; prepare for controlled movement with slight forward lean
3
Lower torso backward in a controlled manner by extending the trunk, allowing the abdominal muscles to lengthen while maintaining bench contact and core tension
4
Contract abdominal muscles and flex trunk forward, pulling torso upward and forward toward thighs, returning to starting upright position with controlled movement
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliquus Externus, Obliquus Internus, Transversus Abdominis, Iliopsoas
EQUIPMENTCable
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Rectus Abdominis, 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

  • Improves overall Upper Arms stability and proprioception during heavy loads.
  • Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.

Pro Tips

To maximize the Cable Lying Biceps Curl , actively squeeze the Rectus Abdominis at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliquus Externus, Obliquus Internus, Transversus Abdominis, Iliopsoas 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.

Frequently Asked Questions