Lying cable curls

Goldenrod

Goldenrod

Well-known member
Staff member
I have been back at the gym long enough to see no one (was working out at home with loose weights and bands only for a long time) does this movement, but I don't know why. You can use a wide grip or close grip, can remove all possibilities of cheating as you're laying on your back so no rocking motion.
I wrote previously about the inability to create DOMS in my biceps. That still stands, but this exercise has a great stretch and a great contraction. I don't understand why people don't do it. I prefer the cable set lower than higher but both are good. You can use different attachments to the cable to hit different parts of the biceps.

Another reason I like the exercise, is I like the rest/pause to get a few more reps on my working sets, slow negatives under control, and one last set being a drop set.
If you set up the distance of the flat bench right, you can easily just lean forward a little or move your shoulders to get an extra few inches and take the tension off for a two count and then get another rep/repeat.
It has become a staple as I have not hit a plateau yet, but will no doubt soon. I read up on mass exercises and was curious for biceps what the consensus was and according to what I read - constant tension, full contraction, and inability to cheat make the biceps take the load hence good for building size which I concur.
Curious, do others here do this exercise? If so, opinion?
I don't do it every workout - I have 5-6 preferred bicep exercises and biceps are last on a pull day so I am usually only doing 8-10 sets and of those 6 are true working sets to failure(sometimes more depending on how many times I had to take off to rest), plus rest pause, very slow negative to end, or drop set. As I age, I am pulled towards exercises that do not cause pain (bad pain / not bicep fatigue/pain) - remove any chance of cheating which can cause issues in other areas (lower back/shoulders). Intensity is extremely important in training but so is consistency. It is hard to be consistent and make consistent progress if you are dealing with an pulled muscle/small injury and need a few days off. That is a topic for another day.

If you have never seen them before - this is a link to one of the variations: https://www.google.com/url?sa=t&sou...kPEHegQIGBAH&usg=AOvVaw2UG7V6QOxmumlLoDbOBdOo

@Rhyno recommended the Bayesian curl on another thread, which I agree is great and something new to me. I never did it before, hence a change is always good - thanks Rhyno.
 
These are a good addition to any arm day toolbox. They can be modified slightly to change the line of force and bias more stretch or midrange but not as much as other exercise.
It is fantastic at removing any body language as you say GR. If you want an added level of difficulty, add in an arm blaster to the mix and have the pulley line up below your hands/elbows if possible.
Another one you might like, although it can be pretty tough on joints and connective tissue is a very low incline curl. Low incline to lying flat. Similar emphasis on the lengthened position as the Bayesian curl.

If you are looking to prioritize your arm growth for a block, you should have them at the start of your session and likely include another session throughout the week.
 
@Goldenrod @Rhyno
Bayesian curl FTW! This is one of my fav biceps exercises but I never knew it was called that. I do them both arms at the same time on a low pulley machine with two cables that are 2 feet apart. Once I take the tension of the weight I can lean fwd from the ankles about 30 degrees and be locked in there to eliminate any cheating, just have to be aware of the balance and keep the speed down a tick.
End result is functionally the same as the lying cable curl would be if 2 cables were used and feet were elevated compared to head and get that extra range too. I think I may have a way to set that up, might try it.

I'm excited about knowing the name now much simpler, will change my log app from what it says now which is something like - double cable curls from low pulley behind body
 
26 years ago we would do lying curls, but not straight out, but our arms out 90 degrees similar to a preacher curl.

My training partner would hold me down on the bench because we used to high attachment. Burned like hell.

I wouldn’t be able to do them lying because I only have a high and low setting on my crossover machine.

I could build something to hold a pully maybe?
 
gondar1 said:
@Goldenrod @Rhyno
Bayesian curl FTW! This is one of my fav biceps exercises but I never knew it was called that. I do them both arms at the same time on a low pulley machine with two cables that are 2 feet apart. Once I take the tension of the weight I can lean fwd from the ankles about 30 degrees and be locked in there to eliminate any cheating, just have to be aware of the balance and keep the speed down a tick.
End result is functionally the same as the lying cable curl would be if 2 cables were used and feet were elevated compared to head and get that extra range too. I think I may have a way to set that up, might try it.

I'm excited about knowing the name now much simpler, will change my log app from what it says now which is something like - double cable curls from low pulley behind body
Click to expand...
Been doing these for years as well.
I hardly ever do regular alternating db curls or bb curls any more. Theres too many other things i can do which feel better.
Heavy hammer or pinwheel curls are always a staple tho
 
When I get to a certain point strength and size wise I swap spider curls into my routine and the results are incredible to say the least. Hurts like the dickens and helps with a spotter but 35lbs on a bar can just smoke the interior head.
 
You must log in or register to reply here.
Top