Cable Lying Close-Grip Curl

Setup

1. 01Attach a straight bar to the low pulley.
2. 02Lie on your back with feet toward the stack.
3. 03Grip the bar underhand with hands close together.
4. 04Start with arms extended toward the pulley.

Execution

1. 01Curl the bar toward the shoulders.
2. 02Keep the upper arms pressed against the floor.
3. 03Squeeze the biceps at peak contraction.
4. 04Lower slowly to full elbow extension.

Checkpoints

• -The head, back, and hips stay on the floor.
• -Upper arms stay grounded; only the forearms move.
• -Cable tension stays on the biceps at full extension.
• -The close grip keeps the elbows tucked inward.

Common mistakes

• -Lifting the shoulders off the floor to shorten the pull.
• -Letting the elbows drift up during the curl.
• -Using momentum from the hips to start the rep.
• -Stopping short of full extension at the bottom.