Exercise guide
Lying Close-Grip Bar Curl On High Pulley
This Lying Close-Grip Bar Curl places a bench beneath a high pulley so the cable pulls upward as the bar curls toward the face. The biceps work while the upper arms remain approximately vertical.
Training context
Benefits of the High-Pulley Lying Curl
The high cable maintains tension while the shoulders remain supported by the bench. The unusual angle may provide a different feel from standing or low-pulley curls.
Position the bench so the bar can travel without contacting the pulley, head, or bench. Touching the chin is unnecessary if the elbows must shift to reach it.
Technique overview
Keep the upper arms pointed upward
Lie with the head near the end of the bench and arms extended toward the high pulley. Curl the bar toward the face by bending only the elbows. Pause at the closest comfortable point, then return until the arms extend without allowing the stack to pull the shoulders from the bench.
Treat this as an overview and use a range, pace, and setup you can control.