Lying Close-Grip Bar Curl On High Pulley

The lying high-cable biceps curl is an unusual move for building the biceps—but it’s a highly effective one. Lying prone and curling down toward you provides a different stimulus than more standard approaches allow.


  1. Builds bigger and stronger biceps
  2. Easy to maintain continuous tension throughout the move
  3. Great for hitting the short (inner) head of the biceps

Lying Close-Grip Bar Curl On High Pulley Images


Lying Close-Grip Bar Curl On High Pulley Instructions

Lying Close-Grip Bar Curl On High Pulley muscle diagram
  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.