Cable Lying Close-grip Curl

bicepsupper armscable

Matutunan kung paano gawin ang Cable Lying Close-grip Curl nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Biceps, na may secondary emphasis sa Forearms.

Cable Lying Close-grip Curl exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Lying Close-grip Curl

Sundin ang mga hakbang na ito para maisagawa ang Cable Lying Close-grip Curl nang may tamang form:

  1. 1Ikabit ang straight bar sa low pulley cable machine.
  2. 2Humiga nang nakataas ang mukha sa flat bench, mga paa flat sa sahig.
  3. 3Hawakan ang bar gamit ang underhand grip, mga kamay may pagitan ng balikat.
  4. 4Buong-buong iunat ang mga braso, pinapanatiling malapit sa mga tagiliran ang mga siko.
  5. 5Habang nakatigil ang itaas na bahagi ng mga braso, i-curl ang bar patungo sa dibdib sa pamamagitan ng pagkontrak ng biceps.
  6. 6Sandaling huminto sa itaas, ikinakapit ang biceps.
  7. 7Dahan-dahang ibaba ang bar pabalik sa simula, buong-buong binubuksan ang mga braso.
  8. 8Ulitin para sa gustong bilang ng repetisyon.

Mga Muscles na Ginagamit sa Cable Lying Close-grip Curl

Primary

biceps

Secondary

forearms

Exercise Details

Equipment
cable
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Cable Lying Close-grip Curl?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Lying Close-grip Curl?

Ang Cable Lying Close-grip Curl ay pangunahing nagta-target sa iyong Biceps. Ang mga secondary muscles na ginagamit ay kabilang ang Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Cable Lying Close-grip Curl?

Ang Cable Lying Close-grip Curl ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Lying Close-grip Curl nang may tamang form?

Simulan sa pamamagitan ng Ikabit ang straight bar sa low pulley cable machine. Humiga nang nakataas ang mukha sa flat bench, mga paa flat sa sahig. Hawakan ang bar gamit ang underhand grip, mga kamay may pagitan ng balikat. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable Lying Close-grip Curl?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Cable Lying Close-grip Curl?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Cable Lying Close-grip Curl best for?

The Cable Lying Close-grip Curl fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.

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