Lying Close-Grip Bar Curl On High Pulley
Trains the Biceps.
- Equipment
- A cable station and either a flat bench or an adjustable bench
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Set a straight bar on a high pulley and lie on a flat bench underneath it, head toward the machine.
- Take the bar with a close underhand grip, arms extended up toward the pulley.
- Set the upper arms still and roughly vertical.
- Curl the bar down toward your forehead by bending the elbows only.
- Squeeze briefly where the forearms are most bent.
- Let the cable draw the arms straight again under control.
Common mistakes
- Letting the upper arms travel. They stay put and only the forearms move; if the shoulders are pulling, this has become a straight-arm pulldown.
- Lying too far from the pulley. The cable should run roughly along the line the arms point; from too far away it pulls the elbows toward your feet.
- Gripping too narrow for comfort. A close grip on a straight bar holds the forearms in full supination with the hands together, which some wrists dislike.
- Expecting a standing curl's load. The resistance runs downward against arms pointing upward, which is an unusual curve, and the weight that suits it is different.