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Lying Close-Grip Bar Curl On High Pulley

Performed with a close (narrow) grip to shift emphasis, this variation primarily targets your Biceps. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Pull

Primary muscles: Biceps

How to perform Lying Close-Grip Bar Curl On High Pulley

  1. Step 1. Place a flat bench in front of a high pulley or lat pulldown machine.
  2. Step 2. Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
  3. Step 3. Lie on your back with your head over the end of the bench.
  4. Step 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. Step 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. Step 6. Return to starting position slowly.
  7. Step 7. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the lying close-grip high pulley curl target?

This exercise primarily isolates the biceps brachii. The close grip and high cable angle emphasize the long head of the biceps, which contributes to the peak of the muscle.

What is the primary technical advantage of performing this curl while lying down?

Lying on the floor eliminates momentum and prevents the use of the lower back or hips to swing the weight. This forced stability ensures that the biceps handle the entire load throughout the range of motion.

What is a common form mistake to avoid during this movement?

Avoid letting your elbows drift toward your torso as you curl the bar. Keep your upper arms stationary and perpendicular to the floor to maintain constant tension on the biceps.

How should a beginner approach this exercise if the high pulley setup is unavailable?

A standard standing cable curl with a close grip serves as a functional alternative. Focus on keeping the back against a wall to mimic the stability provided by the lying position.

What is the recommended set and rep range for this isolation movement?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. This exercise is best utilized as a finisher toward the end of a workout to maximize metabolic stress in the biceps.

Sample sets & reps for Lying Close-Grip Bar Curl On High Pulley

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch

See all Biceps exercises →

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