Lying Close-Grip Bar Curl On High Pulley

Also called lying high pulley curl, lying cable curl overhead and supine high cable curl.

Works

Biceps

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Place a flat bench in front of a high pulley or lat pulldown machine.

1. Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
2. Lie on your back with your head over the end of the bench.
3. 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.
4. 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.
5. Return to starting position slowly.
6. Repeat for the recommended amount of repetitions.

Cues

• Head off the bench end.
• Arms straight up to the pulley.
• Curl the bar toward the forehead.
• Upper arms stay still.

Common mistakes

• Upper arms drifting.
• Short range.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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