10 Best Cable Lying Close-grip Curl Alternatives for Elbow Pain

The Cable Lying Close-grip Curl is done lying on your back with a cable machine. Ranked closest by our scoring: the Cable Lying Bicep Curl, the Lying Cable Curl and the Cable Preacher Curl. Three harder versions, the Cable Two Arm Curl On Incline Bench, the Overhead Cable Curl and the Cable Drag Curl, are listed below as progressions rather than swaps.

Cable Lying Close-grip CurlWatch the Cable Lying Close-grip Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Lying Close-grip Curl

The steps for the Cable Lying Close-grip Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Cable · Beginner · Isolation

  1. Attach a straight bar to a low pulley cable machine.
  2. Lie face up on a flat bench with your feet flat on the ground.
  3. Grasp the bar with an underhand grip, hands shoulder-width apart.
  4. Extend your arms fully, keeping your elbows close to your sides.
  5. Keeping your upper arms stationary, curl the bar towards your chest by contracting your biceps.
  6. Pause for a moment at the top, squeezing your biceps.
  7. Slowly lower the bar back to the starting position, fully extending your arms.
  8. Repeat for the desired number of repetitions.

The 10 Best Cable Lying Close-grip Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable Lying Close-grip Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Lying Bicep CurlPlay demonstration

    1. Cable Lying Bicep Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Cable
    How to perform it
    1. Attach a straight bar to a low pulley cable machine.
    2. Lie face up on a flat bench with your feet flat on the ground.
    3. Grasp the bar with an underhand grip, hands shoulder-width apart.
    4. Extend your arms fully, keeping your elbows close to your sides.
    5. Keeping your upper arms stationary, exhale and curl the bar up towards your shoulders.
    6. Pause for a moment at the top, squeezing your biceps.
    7. Inhale and slowly lower the bar back to the starting position, fully extending your arms.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Cable Lying Close-grip Curl
    • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
    • Equipment: a cable, the same as the Cable Lying Close-grip Curl
    • Body position: lying on your back, the same as the Cable Lying Close-grip Curl
  2. Cable Two Arm Curl On Incline BenchPlay demonstration

    Progression

    2. Cable Two Arm Curl On Incline Bench

    99% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Cable
    How to perform it
    1. Sit on an incline bench with your back against the pad and your feet flat on the ground.
    2. Grasp the cable handles with an underhand grip, palms facing up, and your arms fully extended.
    3. Keeping your upper arms stationary, exhale and curl the handles towards your shoulders while contracting your biceps.
    4. Pause for a moment at the top of the movement, squeezing your biceps.
    5. Inhale and slowly lower the handles back to the starting position, fully extending your arms.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Cable Lying Close-grip Curl
    • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
    • Equipment: a cable, the same as the Cable Lying Close-grip Curl
    • Body position: lying on your back, the same as the Cable Lying Close-grip Curl
  3. Lying Cable Curl

    3. Lying Cable Curl

    93% match

    Biceps · Beginner · Isolation

    Pick this when you want to work the biceps one side at a time.

    • Cable
    How to perform it
    1. Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
    2. Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
    3. With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
    4. While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
    5. After a second squeeze at the top of the movement, slowly return to the starting position.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cable Lying Close-grip Curl
    • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
    • Equipment: a cable, the same as the Cable Lying Close-grip Curl
    • Body position: lying on your back, the same as the Cable Lying Close-grip Curl
  4. Cable Preacher CurlPlay demonstration

    4. Cable Preacher Curl

    92% match

    Biceps · Beginner · Isolation

    The same equipment, done seated instead.

    • Cable
    How to perform it
    1. Adjust the cable machine so that the preacher curl pad is at chest height.
    2. Sit on the preacher curl bench and place your upper arms on the pad, gripping the cable attachment with an underhand grip.
    3. Keep your back straight and your elbows tucked in at your sides.
    4. Slowly curl the cable attachment up towards your shoulders, squeezing your biceps at the top of the movement.
    5. Pause for a moment, then slowly lower the cable attachment back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Cable Lying Close-grip Curl
    • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
    • Equipment: a cable, the same as the Cable Lying Close-grip Curl
    • Body position: seated, not lying on your back
  6. High Cable Curls

    6. High Cable Curls

    92% match

    Biceps · Beginner · Isolation

    The same equipment, done standing instead.

    • Cable
    How to perform it
    1. Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
    2. Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps.
    3. Slowly bring back the arms to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Cable Lying Close-grip Curl
    • Primary muscle: biceps, the same as the Cable Lying Close-grip Curl
    • Equipment: a cable, the same as the Cable Lying Close-grip Curl
    • Body position: standing, not lying on your back

Why You Might Need a Cable Lying Close-grip Curl Alternative

You might substitute the Cable Lying Close-grip Curl because you lack a low cable setup, have wrist or elbow irritation, or want greater carryover to compound lifts. Some lifters prefer free weights or bands to vary loading angles and stress. Biomechanically, the lying cable curl isolates elbow flexion and limits shoulder involvement; alternatives replicate that by keeping the humerus stable and emphasizing forearm supination. If pain arises, lower the load, slow the eccentric, and keep elbows pinned to the bench to reduce shear on the joint.

Cable Lying Close-grip Curl FAQ

What muscles does Cable Lying Close-grip Curl work?

The exercise primarily targets the biceps brachii (both heads), with secondary work from the brachialis and brachioradialis. Because you lie back and keep the humerus fixed, the movement isolates elbow flexion; cue full forearm supination and a controlled eccentric to maximize biceps fiber recruitment.

Can I build muscle without doing Cable Lying Close-grip Curl?

Yes. You can build biceps size with a variety of curls and compound pulls by applying progressive overload and ensuring full range of motion. Prioritize exercises that allow you to keep the elbow stabilized, use time under tension, and control the eccentric for optimal hypertrophy.

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