Lying Close-Grip Bar Curl On High Pulley
Strength · Beginner · Biceps
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Open the app →- Primary muscles
- Biceps
- Equipment
- Cable
- Force
- Pull
- Mechanic
- Isolation
- Level
- Beginner
Muscles worked
Biceps
How to do it — Lying Close-Grip Bar Curl On High Pulley
- 1Place a flat bench in front of a high pulley or lat pulldown machine.
- 2Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
- 3Lie on your back with your head over the end of the bench.
- 4Now 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.
- 5As 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.
- 6Return to starting position slowly.
- 7Repeat for the recommended amount of repetitions.
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