Cable Lying Close-Grip Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Lying Close-Grip Curl is an isolation exercise that primarily targets the biceps while also engaging the forearms as secondary stabilizers. Performed on a cable machine, it involves lying down and gripping the cable bar with an underhand, shoulder-width grip. With elbows held stationary, the lifter curls the bar toward the chest, focusing on a controlled contraction of the biceps, then slowly returns to the starting position. This movement emphasizes continuous tension on the biceps throughout the range of motion, promoting muscle activation and growth, while the forearms assist in stabilizing the weight. The exercise is ideal for isolating the biceps without involving larger muscle groups.
How to Perform
Lie down on the bench or surface in front of the cable machine and grasp the cable bar with an underhand grip, keeping your palms facing your feet and your hands about shoulder-width apart.
Extend your arms fully while keeping your elbows locked in place, maintaining a stable upper arm position throughout the movement.
Slowly bend your elbows to bring the bar toward your chest, focusing on squeezing the biceps at the top of the motion.
Pause briefly at the peak of the curl to maximize biceps contraction and control.
Gradually lower the bar back to the starting position, resisting the pull of the cable to maintain tension on the muscles.
Continue this controlled curling motion for the intended number of repetitions, prioritizing smooth movement and proper form to reduce strain on the forearms and elbows.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Grip Setup: Grasp the cable bar with a close underhand grip, keeping your palms facing upward and your hands roughly shoulder-width apart. A relaxed but secure grip ensures that the biceps do the work and helps prevent unnecessary wrist strain.
Controlled Curl: Focus on moving only your forearms while keeping your elbows and upper arms steady. Avoid swinging your shoulders or using your back to lift the weight, as this can reduce biceps activation and increase the risk of injury.
Muscle Engagement: Concentrate on squeezing the biceps at the top of the movement to maximize contraction. Slow, deliberate motions maintain tension on the muscle throughout the curl.
Breathing Rhythm: Exhale as you curl the bar toward your chest, and inhale as you return it to the starting position, coordinating your breathing with the movement to maintain stability and control.
Repetition Focus: Repeat the curling motion for the desired number of reps, maintaining smooth, controlled movements and ensuring proper form to keep the emphasis on the biceps.
How Not to Perform
Avoid Using Momentum: Do not swing your arms or jerk the cable to lift the weight, as this shifts tension away from the biceps and can strain your shoulders or back.
Do Not Move Your Elbows: Keep your elbows fixed; letting them flare out or move forward/backward reduces biceps isolation and can cause joint stress.
Avoid Over-Gripping the Bar: Gripping too tightly can tire your forearms prematurely and lead to wrist discomfort.
Do Not Lift Too Heavy: Using excessive weight can force you to cheat the movement, compromise form, and increase the risk of injury.
Avoid Rapid Reps: Performing the curls too quickly reduces muscle engagement and may increase the likelihood of strain.
Do Not Arch Your Back: Lifting your chest or arching your lower back to help move the weight takes tension off the biceps and can cause lower-back injuries.
Avoid Neglecting the Negative Phase: Letting the bar drop too fast during the lowering phase wastes energy and reduces biceps activation.
Do Not Hold Your Breath: Holding your breath can spike blood pressure and reduce stability; coordinate breathing with the curl motion instead.
Avoid Letting Wrists Bend: Keep wrists straight; bending them excessively can cause strain and reduce biceps engagement.
Do Not Lose Focus on the Muscle: Avoid zoning out or letting other muscles take over; maintain mind-muscle connection with the biceps throughout.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
