Lying Close-Grip Bar Curl On High Pulley

Lying Close-Grip Bar Curl On High Pulley is a beginner-level isolation in the strength category that primarily works the biceps. It is performed with cable.

How to do it

1. 1Place a flat bench in front of a high pulley or lat pulldown machine.
2. 2Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
3. 3Lie on your back with your head over the end of the bench.
4. 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.
5. 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.
6. 6Return to starting position slowly.
7. 7Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.