Breathing
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
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The Lying Close-Grip Bar Curl On High Pulley primarily works the biceps. It is a strength movement performed with cable.
1 / 2How to
Movement instructions
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.
Technique guidance
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same cable setup, range of motion and recording method when comparing Lying Close-Grip Bar Curl On High Pulley sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Biceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
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Different equipment, same muscle
These movements also target the biceps using something else.
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