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

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Cable Pulldown Bicep Curl

   91% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   The same equipment, done seated instead.

   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.
   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. Play demonstration

   2. Cable Lying Bicep Curl

   85% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   It still works the biceps, through a different movement.

   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.
   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
3. Play demonstration

   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.
   6. Pause for a moment at the top, squeezing your biceps.
   7. 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
4. Play demonstration

   4. 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.
   6. 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. 

   5. Machine Bicep Curl

   81% match

   • Biceps
   • Machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
6. 

   6. Machine Preacher Curls

   81% match

   • Biceps
   • Machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit down on the Preacher Curl Machine and select the weight.
   2. Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position.
   3. Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times.
   4. Lower the handles slowly back to the starting position as you inhale.
   5. Repeat for the recommended amount 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: seated, not lying on your back
7. Play demonstration

   7. Smith Machine Bicep Curl

   81% match

   • Biceps
   • Smith-machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
8. Play demonstration

   8. 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.
   6. Pause for a moment at the top of the curl, squeezing your biceps.
   7. Slowly lower the cable handle 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: standing, not lying on your back
   • Balance: harder to stay steady on than the Lying Close-grip Bar Curl On High Pulley
9. 

   9. Lying Cable Curl

   78% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
   2. Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
   3. With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
   4. While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
   5. After a second squeeze at the top of the movement, slowly return to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   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
10. Play demonstration

    10. 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.
    6. 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: seated, not lying on your back