Lying Close-Grip Bar Curl On High Pulley

How to do the Lying Close-Grip Bar Curl On High Pulley

1. Place a flat bench in front of a high pulley or lat pulldown machine.
2. Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
3. Lie on your back with your head over the end of the bench.
4. Now extend your arms straight above your shoulders. Your torso and your arms should make a 90-degree angle and the elbows should be in. This will be your starting position.
5. As you breathe out, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at the top contracted position. Tip: As you execute this motion only the forearms should move. At no time should the upper arms be moving at all. They are to remain perpendicular throughout the movement.
6. Return to starting position slowly.
7. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	biceps
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell Dumbbell Bicep Curl Dumbbell

Harder than the Lying Close-Grip Bar Curl On High Pulley

High Cable Curls intermediate · Cable Machine Drag Curl intermediate · Barbell Zottman Preacher Curl intermediate · Dumbbell

Superset the Lying Close-Grip Bar Curl On High Pulley with

Opposing triceps work — alternate sets without extra rest.

Cable Incline Triceps Extension triceps Cable Lying Triceps Extension triceps Cable One Arm Tricep Extension triceps Cable Rope Overhead Triceps Extension triceps

Common questions

What muscles does the Lying Close-Grip Bar Curl On High Pulley work?

The Lying Close-Grip Bar Curl On High Pulley primarily works the biceps. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Lying Close-Grip Bar Curl On High Pulley?

A Cable Machine. Without a cable machine, Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Concentration Curls train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Lying Close-Grip Bar Curl On High Pulley suitable for beginners?

Yes, the Lying Close-Grip Bar Curl On High Pulley is rated beginner. High Cable Curls, Drag Curl, and Zottman Preacher Curl are the progressions from here.

Where should the Lying Close-Grip Bar Curl On High Pulley go in a workout?

Late — the Lying Close-Grip Bar Curl On High Pulley is isolation work, so it follows your compounds. Supersetting it with Cable Incline Triceps Extension and Cable Lying Triceps Extension cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Cable Hammer Curls - Rope Attachment Cable Machine Cable Preacher Curl Cable Machine