Bicep Exercises

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Lying Close-Grip Bar Curl On High Pulley

This exercise combines a flat body position with a pulling motion to work the biceps.

Steps

1. Place a flat bench under a cable weight stack and attach a flat bar to the pulley.
2. Lie down with your head towards the stack and your feet firmly on the floor.
3. Grasp the bar with an overhand grip (palms down) about 8 inches apart, and extend your arms straight up.
4. Curl the bar down in an arc touching your chin.
5. Slowly return to the starting position.