Close Grip Upper Pulley Curls

Place a flat bench next to the upper pulley. Take a straight handle with a narrow grip so that the palms are facing you. Lie down on a bench with your head over the edge of the bench. Stretch your arms up over your shoulders. Your torso and arms should form a right angle. Elbows point inward. This will be your starting position. As you exhale, bend your arms, moving the handle along a semicircular path until it touches your forehead. Tighten your biceps and take a short pause at the end of the movement. Tip: the movement is performed only with the forearms, the shoulders remain motionless and perpendicular to the floor. Slowly return to the starting position. Complete the required number of repetitions. Variations: You can also use the EZ handle or do an overhead curl without touching your forehead.