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How to do the Cable Lying Close »Rip Curl

BicepsCableBeginner

The cable lying close-grip rip curl keeps constant tension on your biceps through every degree of the movement, making it one of the most effective tools for building arm thickness even at the beginner level. Master the mechanics here and you will develop the mind-muscle connection that separates serious lifters from casual ones.

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Muscles worked

Primary
Biceps
Secondary
BrachialisForearms

Step-by-step

  1. Lie flat on a bench positioned close to a low cable pulley, grip the straight or EZ bar attachment with hands shoulder-width or closer, and let your arms extend fully toward the cable.
  2. Pin your upper arms against your sides and keep your elbows stationary as you curl the bar toward your chin in a smooth arc.
  3. Squeeze your biceps hard at the top for a full count before beginning the descent.
  4. Lower the bar under control back to full extension, resisting the cable pull the entire way down.

Common mistakes

  • Letting the elbows drift forward during the curl, which shifts load to the front delts — fix this by pressing the backs of your upper arms firmly into your sides throughout the rep.
  • Using momentum by arching the lower back off the bench — fix this by keeping your core braced and your back flat against the pad so only the biceps drive the movement.
  • Cutting the range of motion short at the bottom — fix this by pausing at full arm extension on every rep to let the cable fully stretch the bicep before initiating the next curl.

Pro tip — As you initiate each rep, think about driving your pinkies toward the ceiling rather than simply pulling the bar up — this subtle supination cue maximizes bicep peak contraction and recruits more muscle fibers across the full range.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

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