Lying Close-Grip Bar Curl On High Pulley
A beginner strength exercise for the biceps, done with a cable.
How to do the Lying Close-Grip Bar Curl On High Pulley
- Place a flat bench in front of a high pulley or lat pulldown machine.
- Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
- Lie on your back with your head over the end of the bench.
- 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.
- 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.
- Return to starting position slowly.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Lying Close-Grip Bar Curl On High Pulley
Cable Hammer Curls - Rope AttachmentCable · Beginner
Cable Preacher CurlCable · Beginner
Reverse Cable CurlCable · Beginner
Standing Biceps Cable CurlCable · Beginner
Lying Cable CurlCable · Intermediate
Overhead Cable CurlCable · Intermediate
Standing One-Arm Cable CurlCable · Intermediate
Alternate Hammer CurlDumbbell · Beginner
Questions
What muscles does the Lying Close-Grip Bar Curl On High Pulley work?
Mainly the biceps.
Is the Lying Close-Grip Bar Curl On High Pulley good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Lying Close-Grip Bar Curl On High Pulley?
Good alternatives that train the biceps: Cable Hammer Curls - Rope Attachment, Cable Preacher Curl, Reverse Cable Curl or Standing Biceps Cable Curl.
How many sets and reps of the Lying Close-Grip Bar Curl On High Pulley should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).