lying-cable-curlsDo you know that the most effective bicep exercise is? Well, fairly scientific findings revealed that it’s actually the concentration curl (Arnold style- see here).

Me doing a set of cable preacher curls

Me doing a set of cable preacher curls

Having said that, they didn’t test cable preacher curls, which are my all-time favorite.

One issue many guys had with the cable preacher is that, in their gym, the preacher benches were not ‘movable’, so they couldn’t bring them over to the low pulley.

So I get asked a lot of times for an alternative. You’re in luck. There is a great alternative method and you’re going to love it!

Simply lie down at a low pulley and you can produce the same result.

I shot a video of me performing these lying cable curls. See below and then I’ll talk you through it. Also, be sure to subscribe to my YouTube channel here.



PLEASE NOTE: The goal of an effective exercise is to recruit the maximum number of muscle fibers in the intended muscle and ensure constant tension. If we can do this, we can maximally stimulate growth in the intended muscle.

This is exactly what we do with lying cable curls.

If lying cable curls don't give you big biceps, nothing will! See the new video here Click To Tweet


  • A lying position with a low pulley ensures 100% maximum contraction at the peak contraction point (top of the rep)
  • An alternative method is to sit up at about a 45 degree angle (torso) and perform your reps from this position. Again, there is maximal stimulation and constant tension on the biceps throughout the whole set in this position.
  • Always perform that last negative very slowly under full muscular control for a little extra growth stimulation.
  • In keeping with THT training guidelines, select a weight for each set that forces positive failure anywhere between the 8th and 12th rep.


Now go workout. Then slam down 40g whey and 5g creatine, then go home, rest, and grow. If you’re in Europe, you can get a fantastic (and cheap) Creatine here and get Impact Whey from MyProtein here.

For more on getting the very best out of your bicep workout, also check out my recent post 3 new tips for bigger biceps.


arms-blast-2And also consider ;looking into my Arms Blast workout – a “hyperintense” arm training protocol that has produced gains of almost an inch in 7 days. It’ll take you beyond any intensity level you’ve ever experienced before.


NOTE: This is just part of the powerful THT training. You can download the full and free THT training program right now and start packing on mass like these guys did. You don’t have to go to your email to confirm anything. Once you click the button, you’ll be taken straight to the download page 😀 I operate a ‘Strictly Zero Spam‘ policy.


If you have any questions about your training, get in touch with me below.

And also add me on social media here…

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Train With Intensity!


You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)