Lying Close-Grip Bar Curl On High Pulley
Benefits Of This Exercise
- The lying cable curl is a great exercise for building bigger and stronger biceps.
- It allows for a greater range of motion than more traditional exercises, allowing for a deeper contraction of the biceps.
- The exercise can be performed more slowly and with greater control, further increasing the intensity.
- The cable provides consistent tension throughout the exercise, ensuring that the biceps are engaged for the duration of the movement.
- This exercise can be used as a standalone or complementary exercise to maximize the intensity of your workout and build your biceps.
Step by Step Instructions For Lying Close-Grip Bar Curl On High Pulley
- 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.
Warm Up Tips
- Before starting the exercise, make sure to warm up your body by doing some light cardio exercises such as jogging or cycling for 5-10 minutes.
- After your cardio warm up, perform some dynamic stretches for your arms and shoulders. This can include arm circles, shoulder rolls, and tricep stretches.
- Next, do some light weight bicep curls using dumbbells or resistance bands. This will help activate the bicep muscles and prepare them for the lying close-grip bar curl on high pulley.
- Once you are ready to start the exercise, set up the flat bench in front of the high pulley or lat pulldown machine.
- Hold the straight bar attachment using an underhand grip that is about shoulder width.
- Lie on your back with your head over the end of the bench and extend your arms straight above your shoulders.
- Take a deep breath in and as you exhale, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at the top contracted position.
- Slowly return to the starting position and repeat for the recommended amount of repetitions.
- After completing the exercise, make sure to cool down by stretching your biceps and performing some light static stretches.
Remember to listen to your body and
Lying Close-Grip Bar Curl On High Pulley Safety Tips
- Ensure that the flat bench is stable and secure before starting the exercise.
- Use an underhand grip (palms up) that is about shoulder width on the straight bar attachment.
- Position your head over the end of the bench to maintain proper alignment of the body.
- Make sure your arms are fully extended above your shoulders at the starting position.
- Keep your upper arms perpendicular to the floor throughout the movement.
- Control the movement and avoid using momentum to curl the bar down.
- Squeeze your biceps at the top contracted position for a second to maximize the muscle engagement.
- Return to the starting position slowly and maintain control throughout the exercise.
- Follow the recommended amount of repetitions, but listen to your body and adjust if necessary.
- Consider variations such as curling down to above your head or using an E-Z Bar Attachment for added variety.