Lying Close-Grip Bar Curl On High Pulley

Biceps · Cable

How to do it

Set a flat bench in front of a high pulley and lie face up with your head towards the machine. Grip the bar **with your hands close, underhand**, arms extended up and back. Bend the elbows bringing the bar towards your forehead, squeeze and return slowly. With the upper arm overhead the biceps start very stretched, and the close grip loads the outer head. The classic mistake is moving your elbows towards your face: they stay still, pointing at the pulley.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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