Exercise guide
Cable Lying Close-Grip Curl
- Intermediate
- Isolation
- Rep-based
- Back
- Upper arms
This isolation exercise targets the triceps, specifically the long head, by providing constant cable tension throughout the entire range of motion. It is highly effective for building arm thickness and improving elbow stability compared to dumbbell variations.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Position a flat bench in front of a low cable pulley machine.
- Attach a straight bar or EZ-curl bar and lie on the bench with your head facing the machine.
- Grasp the bar with a narrow overhand grip, hands spaced about 6-8 inches apart.
- Extend your arms straight up over your chest to take the weight off the stack, maintaining a slight bend in the elbows.
How to do it
- Inhale and slowly lower the bar toward your forehead by bending only at the elbows, keeping your upper arms stationary.
- Lower the weight until your forearms are just past parallel to the floor, feeling a deep stretch in the triceps.
- Exhale and use your triceps to extend your arms back to the starting position, squeezing hard at the top.
- Maintain a controlled tempo, taking 2 seconds to lower and 1 second to press back up.
Form checklist
- Keep your elbows tucked in and pointing forward, avoiding any outward flaring.
- Ensure only your forearms move; your upper arms should remain fixed throughout the set.
- Keep your lower back pressed firmly against the bench to prevent arching.
- Do not allow the cable to pull your shoulders out of position; keep your shoulder blades retracted.
Pro tips
- Angle your upper arms slightly back toward the cable machine (about 15 degrees) to maintain constant tension on the triceps at the top of the movement.
- Focus on the mind-muscle connection by imagining you are pushing the bar away from your face using only your elbow hinge.
Make it harder
- Incorporate a 3-second eccentric (lowering) phase to increase time under tension.
- Add a 1-second pause at the bottom of the movement to eliminate momentum and maximize the stretch.
Frequently asked
- What muscles does the cable lying close-grip curl work?
- The cable lying close-grip curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the cable lying close-grip curl?
- The cable lying close-grip curl uses cable.
- Is the cable lying close-grip curl good for beginners?
- The cable lying close-grip curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.