Lying Close Grip Cable Curl
In SetGrip: Cable Curl (Lying Close Grip)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Bringing your hands inside shoulder width on the lying cable curl shifts more work toward the long head on the outer arm. You give up a little load compared with the standard-grip lying version, and the bench under your back still blocks the hip swing that creeps into heavy standing sets.
How to do the Lying Close Grip Cable 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.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Lying Close Grip Cable Curl work?
The Lying Close Grip Cable Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Lying Close Grip Cable Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Lying Close Grip Cable Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Lying Close Grip Cable Curl?
If you cannot do the Lying Close Grip Cable Curl, try the Side Lying Bodyweight Biceps Curl, the Leg Resisted Biceps Curl or the Seated Close Grip Barbell Concentration Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Lying Close Grip Cable Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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