Lying Close-Grip Bar Curl On High Pulley

Biceps

Lying Close-Grip Bar Curl On High Pulley

Lying Close-Grip Bar Curl On High Pulley (Start)

Lying Close-Grip Bar Curl On High Pulley (End)

LevelBeginner EquipmentCable MechanicIsolation ForcePull

A curl done flat on your back against an overhead cable, which keeps the biceps loaded from start to finish.

Strength

Primary musclesBiceps

Energy burned

≈ 15 kcalFor 3 × 8–12, rest 90s · ≈ 2.6 kcal/min

Estimate range 11–18 kcal (±25 %)

Muscle mass worked3 %

Effort during a set3.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place a flat bench facing away from a high pulley and clip a short bar onto the cable.
2Recline with your head toward the weight stack and take the bar with a narrow supinated grip.
3Start with nearly straight arms, upper arms tilted slightly above chest level.

How to perform

1Anchor your upper arms and fold at the elbows so the bar sweeps toward your forehead.
2Flex hard once your forearms are close to upright.
3Hold briefly.
4Return the bar slowly until the arms are nearly long again.