Cable Lying Curl

Instructions

1
Lie supine on the floor or mat with back flat, legs extended, hands behind head or across chest, feet anchored or held by machine attachment
2
Position body directly beneath cable pulley machine with feet secured in footplate, maintain neutral spine alignment, engage core musculature
3
Slowly lower legs toward floor in controlled manner by extending hip and knee joints, allowing abdominal muscles to lengthen under tension, maintain slight knee bend to reduce lower back strain
4
Drive legs upward by flexing hips and knees, lifting feet toward ceiling in a controlled arc, contract rectus abdominis maximally at top position, return to starting position with control
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae
EQUIPMENTCable
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Cable Lying 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

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Upper Arms stability and proprioception during heavy loads.
  • Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.

Common Mistakes

  • 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 Rectus Abdominis engagement.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Abdominis and minimize bicep/forearm takeover.

Exercise Variations

  • Dumbbell Cable Lying Curl
  • Cable Cable Lying Curl
  • Banded Cable Lying Curl

Beginner Tips

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

Frequently Asked Questions