Lying Close-Grip Bar Curl On High Pulley Images
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-71c-lying-high-cable-biceps-curl-m1-16x9.jpg)
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-71c-lying-high-cable-biceps-curl-m2-16x9.jpg)
Lying Close-Grip Bar Curl On High Pulley Instructions
![Lying Close-Grip Bar Curl On High Pulley muscle diagram](https://artifacts.bbcomcdn.com/@bbcom/exercises-app/2.1.2/img/guide-15.gif)
- 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.
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.