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Biceps · Intermediate

Cable Bar Lying High Pull Bicep Curl

Arm curl variation training the biceps without torso swing.

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Cable Bar Lying High Pull Bicep Curl demonstration

Exercise overview

Training details

Biceps

Equipment

Cable

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place a flat bench in front of a high pulley, attach a straight bar, and lie with your head nearest the machine.
  2. 02Take a shoulder-width underhand grip with your arms extended toward the pulley and your upper arms held steady.
  3. 03Bend your elbows to curl the bar toward your forehead or the top of your head without lifting your shoulders.
  4. 04Squeeze your biceps briefly at the end of the curl while keeping your wrists straight.
  5. 05Extend your elbows slowly against the cable tension until your arms return to the starting position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteIncline Dumbbell CurlComparable substituteBand Reverse CurlComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable Row

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