Lying Close-Grip Bar Curl On High Pulley

This unique curl variation challenges your biceps from a new angle and prevents swinging or cheating.

Instructions

1. Position a flat bench in front of a high pulley cable machine.
2. Attach a straight bar and grip it with palms up, hands close together.
3. Lie flat on your back with your head just beneath the pulley and arms extended straight up.
4. Curl the bar downward in an arc toward your chin, keeping your elbows stationary.
5. Squeeze your biceps at the bottom, then return slowly to the start.
6. Your upper arms should remain still the entire time — only your forearms should move.