Smart Workout Diary

Cable Bicep Curl Supine

The supine cable biceps curl is an isolation exercise performed lying on a flat bench while curling a cable attachment toward the forehead. It primarily trains the biceps with assistance from the forearms, and the cable provides steady resistance throughout the curl. It supports biceps strength, muscle development, and controlled elbow-flexion technique.

Demonstration

Cable Bicep Curl Supine — demonstration 1
Cable Bicep Curl Supine — demonstration 2

Instructions

  1. Set up a flat bench in line with a low cable pulley, with the head end closest to the pulley. Attach a straight bar or short cable bar and choose a light, controllable load.
  2. Lie supine on the bench with your head near the pulley. Hold the bar with an underhand, shoulder-width grip and extend your arms toward the pulley without locking the elbows hard.
  3. Keep your upper arms relatively still and pointed toward the pulley. Brace your torso lightly and keep your wrists neutral.
  4. Exhale as you bend your elbows and curl the bar in an arc toward your forehead. Squeeze the biceps briefly without allowing the elbows to flare widely.
  5. Inhale as you slowly extend the elbows and return the bar under control. Stop before the weight stack slams, then repeat for the planned repetitions.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength, Bench
Difficulty
Beginner

Technique tips

  1. Use a light load first. The lying position can make an overly heavy cable feel unstable and can pull the shoulders out of position.
  2. Keep the elbows in a consistent position; do not turn the repetition into a shoulder pull by moving the upper arms back and forth.
  3. Use a smooth, full range that does not force elbow lockout or cause shoulder discomfort.
  4. Keep the cable under tension and lower slowly; do not let the weight stack crash between repetitions.
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