Smart Workout Diary

Cable Bicep Curl Supine Close Grip

The supine close-grip cable biceps curl is an isolation exercise performed lying down while curling a close-grip cable attachment toward the body. It primarily trains the biceps through elbow flexion, while the cable provides steady resistance. It can support arm-strength and muscle-building goals when performed with controlled technique.

Demonstration

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

Instructions

  1. Set a cable pulley to a low position and attach a close-grip handle. Choose a light load that you can control without lifting your torso.
  2. Lie supine on the floor facing the pulley, with your feet planted and the handle held above your chest. Start with your arms extended toward the pulley and your palms facing upward or in a comfortable close-grip position.
  3. Keep your upper arms as still as possible and curl the handle toward your chest by bending your elbows. Keep your wrists neutral.
  4. Pause briefly when the biceps are fully contracted, without allowing the shoulders to roll forward or the elbows to flare excessively.
  5. Lower the handle slowly until the elbows are nearly straight, maintaining cable tension and control. Repeat for the planned repetitions.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a light starting load: the cable should move smoothly without jerking you out of position.
  2. Keep the elbows pointed generally upward and avoid turning the movement into a shoulder pull.
  3. Control the return: do not let the stack slam down, and stop if you feel sharp pain in the elbow, wrist, or shoulder.
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