Lying Close-Grip Bar Curl On High Pulley

Instructions

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

Frequently asked questions

What muscles does the Lying Close-Grip Bar Curl On High Pulley work?

Lying Close-Grip Bar Curl On High Pulley primarily targets the Biceps. This makes it an effective strength exercise for building biceps development.

What equipment do I need for the Lying Close-Grip Bar Curl On High Pulley?

You will need a cable to perform the Lying Close-Grip Bar Curl On High Pulley. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Lying Close-Grip Bar Curl On High Pulley suitable for beginners?

Yes. The Lying Close-Grip Bar Curl On High Pulley is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Lying Close-Grip Bar Curl On High Pulley a compound or isolation exercise?

The Lying Close-Grip Bar Curl On High Pulley is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Lying Close-Grip Bar Curl On High Pulley?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Lying Close-Grip Bar Curl On High Pulley?

Good alternatives include the Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Barbell Curl. These exercises target similar muscle groups (Biceps) and can be substituted based on available equipment or training preference.

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