Arms · Cable
Cable Lying Biceps Curl
How to do the cable lying biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Lie on the floor on your back with your head toward a low cable pulley, gripping a bar or handles with palms up and arms extended overhead along the floor. Curl the weight toward your forehead by bending only at the elbows, then lower under control.
- 1Feel a long, deep stretch on your biceps with the arms overhead
- 2Bend only at the elbows and keep your upper arms still on the floor line
- 3Maintain constant cable tension top to bottom
Common mistakes
- Avoid moving your upper arms; only the forearms travel
- Don't let the stack yank your arms straight at the stretch
- Don't arch your back off the floor to help
Muscles worked
The cable lying biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the cable lying biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.