Cable Lying Regular-Grip Curl

The lying high-cable curl with the hands at shoulder width on the bar; the pulley stands behind the head, so the cable slants in over the face.

How to do it

Setup

Lying on a flat bench, head toward a high pulley, arms extended up and back toward it, bar held underhand at shoulder width.

Steps

Curl the bar toward the forehead, upper arms still.
Pause with the bar just above the head.
Extend the arms back toward the pulley with control.

Common mistakes

Upper arms swinging down toward the chest: that is a pullover; they stay pointed at the pulley. Head lifting to watch the bar: keep it on the bench. Snapping the arms open: control the return.

Breathing

Exhale on the curl, inhale extending.