How to Do Lying Close-Grip Bar Curl On High Pulley
Start and end of one clean rep of Lying Close-Grip Bar Curl On High Pulley.
Quick facts
| Primary muscle | Biceps |
|---|---|
| Secondary muscles | — |
| Equipment | Cable |
| Category | Strength |
How to perform 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.
Muscles worked
- Biceps (primary): bends the elbow and turns the palm up during pulls and curls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the upper arm still and pinned to your side so the movement happens only at the elbow.
- Keep tension on the cable through the whole range — pause before the stack touches down instead of letting it crash.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Swinging the torso to fling the weight up instead of actually curling it.
- Letting the stack yank the working muscle back at the end of each rep.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Lying Close-Grip Bar Curl On High Pulley work?
Lying Close-Grip Bar Curl On High Pulley is a focused movement that primarily works the biceps.
What equipment do I need for Lying Close-Grip Bar Curl On High Pulley?
Lying Close-Grip Bar Curl On High Pulley needs a cable station with the right handle attachment.
How many sets and reps should I do for Lying Close-Grip Bar Curl On High Pulley?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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