Lying Close-Grip Bar Curl On High Pulley
The lying high-cable biceps curl is an unorthodox but highly effective exercise for building the biceps. Unlike more conventional approaches, performing the curl while lying prone and curling the weight down towards you can provide a unique stimulus to the biceps muscles.
The lying cable curl offers several advantages over traditional biceps exercises. Firstly, it allows for a greater range of motion as the cable allows for a deeper contraction of the biceps muscle. Secondly, the exercise can be performed more slowly and with greater control, further increasing the intensity. Lastly, the cable provides consistent tension throughout the exercise, ensuring that the biceps are engaged for the duration of the movement.
The lying cable curl is a great exercise for anyone looking to build their biceps in an unconventional way. It can be used as a standalone exercise or as a complement to other exercises. By performing the exercise with a slow and controlled tempo, you can maximize the intensity of the exercise and get the most out of your workout. So, if you're looking to take your biceps training to the next level, give the lying high-cable biceps curl a try!
Type:
Strength
Muscles Used:
Biceps
Level:
Beginner
Equipment:
Cable
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.
Incorporating Into Other Workouts
One way to incorporate the lying cable curl into your workouts is by including it as part of your biceps training routine. Here's an example of how you can structure your workout:
1. Warm up: Start with a few minutes of light cardio to get your blood flowing and warm up your muscles.
2. Compound exercises: Begin your workout with compound exercises that target multiple muscle groups, such as pull-ups or rows. This will help activate your biceps and prepare them for isolation exercises like the lying cable curl.
3. Isolation exercises: After your compound exercises, move on to the lying cable curl. Set up a flat bench in front of a high pulley or lat pulldown machine. Lie on your back with your head over the end of the bench and hold the straight bar attachment with an underhand grip. Perform the lying cable curl according to the instructions provided, focusing on maintaining continuous tension throughout the movement. Aim for 3-4 sets of 8-12 repetitions.
4. Supersets: To maximize the intensity of your biceps workout, consider incorporating supersets. After completing a set of lying cable curls, immediately move on to another biceps exercise, such as dumbbell curls or hammer curls. Perform the second exercise without rest, and then take a short rest before starting the next superset. This will help keep your muscles engaged and increase the overall intensity of your workout.
5. Finish with a burnout set: To really challenge your biceps and