Cable Lying Close-Grip Curl

Position a flat exercise bench lengthwise in front of a low cable pulley machine and attach a straight bar or short handle.

Lie flat on your back on the bench with your head towards the weight stack, holding the bar with a close, underhand grip.

Extend your arms straight up toward the ceiling with your elbows pointing steadily upward and close to your head.

Inhale and slowly bend your elbows, lowering the bar in an arc toward your forehead in a controlled motion.

Exhale as you contract your biceps to curl the bar back up to the starting position with straight arms.