Lying Close-Grip Bar Curl On High Pulley

in Biceps Exercise

Main Muscle Worked: Biceps

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Lying Close-Grip Bar Curl On High Pulley - Exercise Guide

Step 1

Setup a flat bench in front of a high pulley or lateral pulldown machine.

Step 2

Hold the handle with both hands with an underhand grip with your hands shoulder-width away from each other and your palms up.

Step 3

Lie down on your back on the flat bench with your head over the end. Keep your grip on the handle.

Step 4

Extend your arms upward until they’re perpendicular to your upper body and the elbows should be in. Keep your upper arms stationary and only your forearms should move all throughout this exercise. This is your starting position.

Step 5

Curl the bar down in a semicircular motion as you exhale. Continue until it touches your chin.

Step 6

Pause for a moment and squeeze your biceps.

Step 7

Slowly return to your starting position as you inhale.

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