How to do: Lying Close-Grip Bar Curl On High Pulley

Step-by-step instructions

1. 1Place a flat bench in front of a high pulley or lat pulldown machine.
2. 2Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
3. 3Lie on your back with your head over the end of the bench.
4. 4Now 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. 5As 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. 6Return to starting position slowly.
7. 7Repeat for the recommended amount of repetitions.

Photos & base instructions from the open-source Free Exercise DB (public domain).