Lying Close Grip Biceps Curls with Cable

This exercise combines a flat body position with a pulling motion to work the biceps.


  1. Place a flat bench under a cable weight stack and attach a flat bar to the pulley.
  2. Lie down with your head towards the stack and your feet firmly on the floor.
  3. Grasp the bar with your palms down, about 8 inches apart, and extend your arms straight up.
  4. Curl the bar down in an arc touching your chin.
  5. Slowly return to the starting position.

Exercise images by Everkinetic.