Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.

Lying Close-Grip Bar Curl On High Pulley

Exercise Data

Type: Strength
Main Muscle Worked: Biceps
Equipment: Cable
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.0

Out of 10

Excellent

Exercise Rating Read Lying Close-Grip Bar Curl On High Pulley Reviews
Bookmark and Share

Print Exercise Widget


Lying Close-Grip Bar Curl On High Pulley Images

Lying Close-Grip Bar Curl On High Pulley
Click to enlarge
Lying Close-Grip Bar Curl On High Pulley
Click to enlarge




Lying Close-Grip Bar Curl On High Pulley Guide

Main Muscle: Biceps

  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.

Variations: You can also curl down to above your head, rather than to your chin or use an E-Z Bar Attachment instead of a straight one.



Alternative Exercises For Lying Close-Grip Bar Curl On High Pulley

High Cable Curls

Muscle Targeted: Biceps

8.2

Out of 10

Cable Preacher Curl

Muscle Targeted: Biceps

7.5

Out of 10

Top 5 Rated Biceps Exercises

  1. Zottman Curl
  2. EZ-Bar Curl
  3. Overhead Cable Curl
  4. Wide-Grip Standing Barbell Curl
  5. Dumbbell Bicep Curl

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

gmorkly

Review: Lying Close-Grip Bar Curl On High Pulley

Exercise Rating
10/10

Oct 3, 2011 3:49 PM: This is by far the most effective exercise for my biceps yet. I tried it at the gym today. When I paused at the top of the rep and squeezed the muscle, i felt a burn like never before...Absolutely Awesome

gmorkly BodyStats
Height:
5 '10" (1.79m)
Weight:
238 lbs
Bodyfat:
No Data
More Body Stats


comment
Please login to rate this review.
(Report)

of people found this tip helpful

Headstrong24

Tip: Lying Close-Grip Bar Curl On High Pulley

Exercise Rating
10/10

Mar 28, 2011 12:43 PM: Contract the bicep harder by pulling the elbows towards your head. Really pull hard here. You want the ball in your biceps, this will give it to you. Make it hurt you squeeze it so hard.

Headstrong24 BodyStats
Height:
5 '8" (1.73m)
Weight:
198 lbs
Down 14.8 lbs
Bodyfat:
No Data
More Body Stats


comment
Please login to rate this tip.
(Report)

Information. Motivation. Supplementation.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com