Lying Close-Grip Bar Curl On High Pulley

Lying Close-Grip Bar Curl On High Pulley is a isolation strength exercise using cable that trains the biceps.

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Primary muscles: Biceps

How to do it

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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Lying Close-Grip Bar Curl On High Pulley from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Biceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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