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

The Lying Close-grip Bar Curl On High Pulley is done lying on your back with a cable machine. Ranked closest by our scoring: the Cable Pulldown Bicep Curl, the Cable Lying Bicep Curl and the Cable Lying Close-grip Curl.

Lying Close-grip Bar Curl On High Pulley

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Lying Close-grip Bar Curl On High Pulley

The steps for the Lying Close-grip Bar Curl On High Pulley itself, so you can judge how close each substitute below really is.

Biceps · Cable · Beginner · Isolation

  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.

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

10 substitutes, ranked by how closely each one matches the Lying Close-grip Bar Curl On High Pulley on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Pulldown Bicep CurlPlay demonstration

    1. Cable Pulldown Bicep Curl

    91% match

    Biceps · Beginner · Isolation

    The same equipment, done seated instead.

    • Cable
    How to perform it
    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.
    6. Pause for a moment at the bottom of the movement, squeezing your biceps.
    7. Inhale and slowly return the bar to the starting position, fully extending your arms.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Lying Close-grip Bar Curl On High Pulley
    • Primary muscle: biceps, the same as the Lying Close-grip Bar Curl On High Pulley
    • Equipment: a cable, the same as the Lying Close-grip Bar Curl On High Pulley
    • Body position: seated, not lying on your back
  2. Cable Lying Bicep CurlPlay demonstration

    2. Cable Lying Bicep Curl

    85% match

    Biceps · Beginner · Isolation

    It still works the biceps, through a different movement.

    • Cable
    How to perform it
    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.
    6. Pause for a moment at the top, squeezing your biceps.
    7. Inhale and slowly lower the bar back to the starting position, fully extending your arms.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: biceps, the same as the Lying Close-grip Bar Curl On High Pulley
    • Equipment: a cable, the same as the Lying Close-grip Bar Curl On High Pulley
    • Body position: lying on your back, the same as the Lying Close-grip Bar Curl On High Pulley
  5. Machine Bicep Curl

    5. Machine Bicep Curl

    81% match

    Biceps · Beginner · Isolation

    A good swap when you have a machine to work with, and it still works the biceps.

    • Machine
    How to perform it
    1. Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
    2. Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm.
    3. Pause at the top of the movement, and then slowly return the weight to the starting position.
    4. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Lying Close-grip Bar Curl On High Pulley
    • Primary muscle: biceps, the same as the Lying Close-grip Bar Curl On High Pulley
    • Equipment: a machine, not a cable
    • Body position: seated, not lying on your back
  7. Smith Machine Bicep CurlPlay demonstration

    7. Smith Machine Bicep Curl

    81% match

    Biceps · Beginner · Isolation

    A good swap when you have a Smith machine to work with, and it still works the biceps.

    • Smith-machine
    How to perform it
    1. Adjust the height of the smith machine bar to be at waist level.
    2. Stand facing the smith machine with your feet shoulder-width apart.
    3. Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
    4. Keep your elbows close to your sides and your upper arms stationary.
    5. Exhale and curl the bar up towards your shoulders, contracting your biceps.
    6. Pause for a moment at the top of the movement, squeezing your biceps.
    7. Inhale and slowly lower the bar back down to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Lying Close-grip Bar Curl On High Pulley
    • Primary muscle: biceps, the same as the Lying Close-grip Bar Curl On High Pulley
    • Equipment: a machine, not a cable
    • Body position: standing, not lying on your back

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.

Lying Close-grip Bar Curl On High Pulley FAQ

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.

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.

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