Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the lying close-grip bar curl on high pulley, including tips, variations, and the muscle groups it targets.
Instructions
- Place a flat bench in front of a high pulley or lat pulldown machine. for best results.
- Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width. for best results.
- Lie down slowly on your back with your head over the end of the bench. for best results.
- 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. for best results.
- 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. for best results.
- Return to starting position slowly. for best results.
- Repeat this exercise for the recommended amount of repetitions. for best results.