Arms / Intermediate / Isolation (single joint)

Lying High Cable Curl

A curl lying on a bench under a high pulley, pulling a bar toward the forehead to isolate the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Cable station, Bench

Movement pattern

Elbow flexion (curl)

Level

Intermediate

Type

Arms, Isolation (single joint)

How to do it

1. Place a flat bench beside or under a high pulley with a short bar attached and lie with your head toward the stack.
2. Grip the bar with an underhand grip and extend your arms fully upward.
3. Keeping your upper arms still, curl the bar down toward your forehead.
4. Slowly return to full extension.

Tips

• Keep your upper arms fixed.
• Squeeze the biceps at full contraction.

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