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

Ranked 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 Lying Bicep Curl

2. 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 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 Two Arm Curl On Incline Bench

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.
Machine Bicep Curl

5. Machine Bicep Curl

80.7% Match
Biceps Machine Beginner Isolation
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.
Machine Preacher Curls

6. Machine Preacher Curls

80.7% 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.
Smith Machine Bicep Curl

7. Smith Machine Bicep Curl

80.7% Match
Biceps Smith-machine Beginner Isolation
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.
Cable Squatting Curl

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.
Lying Cable Curl

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.
Cable Preacher Curl

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.

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.

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