Lying Close-Grip Bar Curl On High Pulley

Lying Close-Grip Bar Curl On High Pulley is a resistance exercise - elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Resistance exercise - elbow flexion

Exercise technique

Bench position
Place a flat bench in front of the high pulley.
Handle
Use an underhand grip around shoulder width.
Lie down
Lie face up with your head comfortably supported.
Upper arms
Hold your upper arms vertically above your shoulders.
Curl
Keep elbows still and lower the bar toward your chin.
Bottom control
Squeeze the biceps without touching the chin.
Extend
Slowly extend the forearms toward the starting direction.

Key technique points

Do not pass the cable over your forehead without control.
Do not pull upper arms toward the torso.
Do not lift the head toward the bar.
Maintain elbow spacing.
Pull with straight wrists.
Do not let the stack settle after extension.

Common mistakes

Hitting the chin

The curl ends without control.

Shoulder pulling

The vertical upper-arm position is lost.

Reaching the neck

Unnecessary head movement is added to clear the bar path.

Wrists narrowing inward

The underhand grip line is disrupted.

Spreading elbows

The forearm movement planes change.

Rapid extension

The pulley extends the arm uncontrollably.

Frequently asked questions