Lying Close-Grip Bar Curl On High Pulley
- Primary musclesBiceps
- EquipmentCable
- LevelBeginner
- ForcePull
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01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Lying Close-Grip Bar Curl On High Pulley".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
7 stepsPlace 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.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.