Lying Close-Grip Bar Curl On High Pulley 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lying Close-Grip Bar Curl on High Pulley is a variation of the cable curl performed while lying flat on a bench or mat facing the pulley. This setup provides a unique resistance curve that maintains tension on the biceps throughout the entire range of motion. By using a close grip, it emphasizes the long head of the biceps, promoting peak contraction and muscle definition. The cable’s consistent tension also minimizes joint stress and maximizes muscle engagement.
How to Perform
Set a high pulley with a straight or EZ bar attachment.
Lie flat on your back on the floor or a flat bench, facing the pulley.
Grasp the bar with a close, underhand (supinated) grip.
Keep your elbows close to your sides and extend your arms fully.
Curl the bar toward your forehead or upper chest, focusing on biceps contraction.
Pause briefly at the top, then slowly extend your arms back to the starting position under control.
Repeat while maintaining constant tension and avoiding shoulder movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep elbows fixed close to your torso to isolate the biceps.
Maintain a slow and controlled motion to increase muscle tension.
Breathe out as you curl, inhale as you lower.
Avoid locking out your elbows between reps to keep constant tension.
Focus on squeezing your biceps at the top of each rep.
How Not to Perform
Do not arch your back or lift your shoulders off the bench.
Avoid using momentum to pull the weight.
Do not allow your elbows to flare outward.
Avoid jerky movements — control the cable both ways.
Don’t go too heavy; prioritize form over load.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
