Lying Cable High Pulley Close-Grip Biceps Curl

Differentiation: Mechanics

This variation of a lying curl is unique. Here is how: you hold the bar with a close grip. Using this hand position primarily focuses the long head of your biceps. You also use a cable machine | with the pulley set high for this exercise. The cable machine maximizes the amount of continual resistance applied to your biceps. Maximizing resistance increases their overall definition and endurance.

Starting Position

To get into starting position, do this...

1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.

2) Locate a cable machine.

3) Set the pulley at its highest setting.

4) Obtain a [which?] bar attachment.

5) Clip a bar attachment onto the pulley hook.

6) Position the flat bench about two feet in front of the cable machine.

7) Grasp the bar before you lie down. |If you have a partner, he can hand you the bar after you lie down.

8) Lie on your back lengthwise on the bench.

9) Place your feet flat on the floor, wide apart for stability.

10) Reach up and back to grasp the bar from your partner - |with both hands - palms up.

11) Your arms and torso should form a 90-degree angle.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you pull the bar down

3) ...until the bar almost touches your forehead.

4) This is the ending position.

5) Squeeze your biceps and hold this position for a count of one second.

6) Then, slowly allow the bar to retract upward to the overhead position using a slow and controlled movement.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary and focus on only moving your forearms during the movement.

Keep your upper arms roughly perpendicular to the floor as you pull the bar down.

Keep your elbows inward, which will ensure that your biceps do a majority of the work and provide you with the maximum potential benefit.

Gear Advice

Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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