Lying Close-Grip Bar Curl On High Pulley

A bicep curl variation performed lying on a bench with a high cable pulley attachment using a close grip. This position emphasizes constant tension and isolates the biceps.

Instructions

1. Place a flat bench in front of a high pulley cable machine
2. Hold the straight bar attachment with an underhand grip at shoulder width
3. Lie on your back with your head over the end of the bench
4. Extend your arms straight above your shoulders at a 90-degree angle with elbows in
5. Curl the bar down in a semicircular motion toward your chin
6. Lower the bar until it touches or nearly touches your chin
7. Squeeze the biceps hard at the fully contracted position
8. Return to starting position slowly

Tips

• Only the forearms should move; upper arms remain perpendicular to your torso
• The high pulley position creates constant tension throughout the range
• Keep your elbows stationary and in throughout the movement
• The close grip allows higher weight and reduces shoulder stress
• Move deliberately to eliminate momentum
• This variation is excellent for upper bicep development
• Maintain a tight core to prevent excessive arching