Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Lying High Pulley Cable Curl Instructions

  1. Set up for the lying high pulley cable curl by positioning a flat bench in front of a cable machine.
  2. Attach a straight bar to the high pulley cable and select the weight you want to use on the stack.
  3. Sit on the bench with your back to the cable machine and grasp the bar with an underhand grip (palms facing you).
  4. Lay back on the bench so your head is at the end closest to the cable machine.
  5. Keeping your upper arms fixed, slowly curl the bar towards the top of your head.
  6. Squeeze the biceps at the top of the movement, and then slowly lower the weight back.
  7. Repeat for desired reps.

Exercise Tips:

  1. Do not let your upper arms move during the set. They should be pointing straight up and stay fixed!
  2. Use slow rep timing and control the weight.