10 Best Alternatives to Lying Close-grip Bar Curl On High Pulley

Use isolation curls that maintain constant tension and wrist supination as direct substitutes. Try narrow-grip standing cable curls, seated single-arm supination dumbbell curls, concentration curls, resistance-band high curls, or incline dumbbell curls. Keep the elbow pinned and supinate through the concentric phase to maximize biceps activation.

Original Exercise: Lying Close-grip Bar Curl On High Pulley

Lying Close-grip Bar Curl On High Pulley
Primary Muscle
Biceps
Equipment
Cable
Difficulty
Beginner
Type
Isolation
How to Perform Lying Close-grip Bar Curl On High Pulley
  1. Place a flat bench in front of a high pulley or lat pulldown machine.
  2. Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
  3. Lie on your back with your head over the end of the bench.
  4. Now extend your arms straight above your shoulders. Your torso and your arms should make a 90-degree angle and the elbows should be in. This will be your starting position.
  5. As you breathe out, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at the top contracted position. Tip: As you execute this motion only the forearms should move. At no time should the upper arms be moving at all. They are to remain perpendicular throughout the movement.
  6. Return to starting position slowly.
  7. Repeat for the recommended amount of repetitions.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Best Lying Close-grip Bar Curl On High Pulley Alternatives

Best Match
Cable Pulldown Bicep Curl

1. Cable Pulldown Bicep Curl

91.4% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  1. Attach a straight bar to the cable machine at the highest setting.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the bar with an underhand grip, hands shoulder-width apart.
  4. Keep your elbows close to your sides and your upper arms stationary.
  5. Exhale and slowly curl the bar down towards your thighs, keeping your wrists straight.
Cable Two Arm Curl On Incline Bench

2. Cable Two Arm Curl On Incline Bench

85% Match
Biceps Cable Intermediate Isolation
How to perform this exercise
  1. Sit on an incline bench with your back against the pad and your feet flat on the ground.
  2. Grasp the cable handles with an underhand grip, palms facing up, and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl the handles towards your shoulders while contracting your biceps.
  4. Pause for a moment at the top of the movement, squeezing your biceps.
  5. Inhale and slowly lower the handles back to the starting position, fully extending your arms.
Cable Lying Close-grip Curl

3. Cable Lying Close-grip Curl

85% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  1. Attach a straight bar to a low pulley cable machine.
  2. Lie face up on a flat bench with your feet flat on the ground.
  3. Grasp the bar with an underhand grip, hands shoulder-width apart.
  4. Extend your arms fully, keeping your elbows close to your sides.
  5. Keeping your upper arms stationary, curl the bar towards your chest by contracting your biceps.
Cable Lying Bicep Curl

4. Cable Lying Bicep Curl

85% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  1. Attach a straight bar to a low pulley cable machine.
  2. Lie face up on a flat bench with your feet flat on the ground.
  3. Grasp the bar with an underhand grip, hands shoulder-width apart.
  4. Extend your arms fully, keeping your elbows close to your sides.
  5. Keeping your upper arms stationary, exhale and curl the bar up towards your shoulders.
Cable Squatting Curl

5. Cable Squatting Curl

78% Match
Biceps Cable Intermediate Isolation
How to perform this exercise
  1. Attach a cable handle to the lowest setting on a cable machine.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Hold the cable handle with an underhand grip, palms facing up, and arms fully extended.
  4. Lower your body into a squat position, keeping your back straight and knees behind your toes.
  5. As you squat down, curl the cable handle towards your shoulders, keeping your elbows close to your sides.
Cable Preacher Curl

6. Cable Preacher Curl

77% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  1. Adjust the cable machine so that the preacher curl pad is at chest height.
  2. Sit on the preacher curl bench and place your upper arms on the pad, gripping the cable attachment with an underhand grip.
  3. Keep your back straight and your elbows tucked in at your sides.
  4. Slowly curl the cable attachment up towards your shoulders, squeezing your biceps at the top of the movement.
  5. Pause for a moment, then slowly lower the cable attachment back down to the starting position.
Cable Seated Curl

7. Cable Seated Curl

77% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  1. Sit on a cable machine with your feet flat on the ground and your back straight.
  2. Grasp the cable attachment with an underhand grip, palms facing up, and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders, contracting your biceps.
  4. Pause for a moment at the top of the movement, squeezing your biceps.
  5. Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
Cable Drag Curl

8. Cable Drag Curl

76.4% Match
Biceps Cable Intermediate Isolation
How to perform this exercise
  1. Stand facing a cable machine with your feet shoulder-width apart.
  2. Grasp the cable attachment with an underhand grip, palms facing up, and arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders by contracting your biceps.
  4. Pause for a moment at the top of the movement, squeezing your biceps.
  5. Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
Cable Overhead Curl

9. Cable Overhead Curl

76.4% Match
Biceps Cable Intermediate Isolation
How to perform this exercise
  1. Attach a straight bar to a high pulley cable machine.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the bar with an underhand grip, hands shoulder-width apart.
  4. Keep your elbows close to your sides and your upper arms stationary.
  5. Exhale and curl the bar down towards your forehead, keeping your upper arms stationary.
Cable Curl

10. Cable Curl

76.4% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  1. Stand facing the cable machine with your feet shoulder-width apart.
  2. Grasp the cable attachment with an underhand grip, palms facing up.
  3. Keep your elbows close to your sides and your upper arms stationary.
  4. Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
  5. Pause for a moment at the top of the movement, squeezing your biceps.

Why You Might Need a Lying Close-grip Bar Curl On High Pulley Alternative

You might substitute this cable isolation for several reasons: no cable machine access, shoulder or wrist discomfort from the lying position, or a need for unilateral work to fix imbalances. Alternatives let you preserve the key movement pattern—elbow flexion with forearm supination—while altering leverage, tension curve, or stability demands. For example, bands increase end-range tension while dumbbells allow independent arm control; both change biceps and brachialis activation and can reduce joint stress when you cue a controlled 2–3 second eccentric.

How to Choose the Right Substitute

Select a substitute based on equipment, desired muscle emphasis, and biomechanics. If you want constant tension similar to the high-pulley setup, choose resistance-band or cable variations and keep the elbow stationary. For unilateral control and peak contraction, use seated single-arm supination curls with a pause at peak contraction. If shoulder position matters, pick incline curls to bias the long head (shoulder extension) or concentration curls to isolate the short head and minimize torso movement. Control tempo, preserve full range of motion, and prioritize elbow stability to match activation patterns.

Frequently Asked Questions

What muscles does Lying Close-grip Bar Curl On High Pulley work?

It primarily targets the biceps brachii (both heads) through elbow flexion and forearm supination, with notable involvement of the brachialis and brachioradialis as elbow flexors. Keeping the elbow fixed isolates the biceps and increases peak contraction on the concentric phase.

What is the best bodyweight alternative to Lying Close-grip Bar Curl On High Pulley?

A close-grip chin-up (supinated grip) is the best bodyweight replacement because it loads elbow flexion under supination. Cue a slow 3-1-1 tempo, tuck the ribs, and pull with the elbows to emphasize biceps activation while minimizing lat dominance.

Can I build muscle without doing Lying Close-grip Bar Curl On High Pulley?

Yes. You can build biceps size by using progressive overload with other curl variations, preserving full range of motion and controlled eccentrics. Focus on exercises that keep the elbow stable and include supination to maximize biceps recruitment.

More Exercise Alternatives

Find Alternatives for Any Exercise

Use our free tool to discover the best substitute exercises based on your available equipment and goals.

Try the Exercise Substitution Finder →

Our similarity scores are calculated using a weighted algorithm based on movement patterns, muscle activation, and biomechanics. Learn about our methodology