Lying Close-Grip Bar Curl On High Pulley
The Lying Close-Grip Bar Curl On High Pulley isolates the Biceps through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Lying Close-Grip Bar Curl On High Pulley work?
The Lying Close-Grip Bar Curl On High Pulley primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Lying Close-Grip Bar Curl On High Pulley good for beginners?
Yes, the Lying Close-Grip Bar Curl On High Pulley is suitable for beginners. Start with light weight to master the 7-step form before adding load.
What equipment do I need for the Lying Close-Grip Bar Curl On High Pulley?
You need cable to perform the Lying Close-Grip Bar Curl On High Pulley. Most commercial gyms will have this available.
Track Your Progress
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