Lying Close-Grip Bar Curl On High Pulley
How to do the Lying Close-Grip Bar Curl On High Pulley
- 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.
How to program the Lying Close-Grip Bar Curl On High Pulley
Sets and reps
As an isolation movement, the Lying Close-Grip Bar Curl On High Pulley is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying Close-Grip Bar Curl On High Pulley is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Lying Close-Grip Bar Curl On High Pulley work?
The Lying Close-Grip Bar Curl On High Pulley primarily targets the Biceps.
What equipment do I need for the Lying Close-Grip Bar Curl On High Pulley?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Lying Close-Grip Bar Curl On High Pulley should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
