Lying Close-Grip Bar Curl On High Pulley

طريقة الأداء

1. 01Place a flat bench in front of a high pulley or lat pulldown machine.
2. 02Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
3. 03Lie on your back with your head over the end of the bench.
4. 04Now 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. 05As 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. 06Return to starting position slowly.
7. 07Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.