Lying High Bench Barbell Curl

How to do the Lying High Bench Barbell Curl

1. Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor. This will be your starting position.
2. While keeping the elbows in and the upper arms stationary, curl the weight up in a semi-circular motion as you contract the biceps and exhale. Hold at the top of the movement for a second.
3. As you inhale, slowly go back to the starting position. Tip: Maintain full control of the weight at all times and avoid any swinging. Remember, only the forearms should move throughout the movement.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	biceps
Equipment	barbell
Difficulty	intermediate
Type	isolation

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell Dumbbell Bicep Curl Dumbbell

Easier than the Lying High Bench Barbell Curl

Same movement pattern, lower entry difficulty — work up from here.

Alternate Hammer Curl beginner · Dumbbell Alternate Incline Dumbbell Curl beginner · Dumbbell Barbell Curl beginner · Barbell

Superset the Lying High Bench Barbell Curl with

Opposing triceps work — alternate sets without extra rest.

Incline Barbell Triceps Extension triceps Lying Close-Grip Barbell Triceps Extension Behind The Head triceps Decline Close-Grip Bench To Skull Crusher triceps One Arm Floor Press triceps

Common questions

What muscles does the Lying High Bench Barbell Curl work?

The Lying High Bench Barbell Curl primarily works the biceps. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Lying High Bench Barbell Curl?

A Barbell. Without a barbell, Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Concentration Curls train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Lying High Bench Barbell Curl suitable for beginners?

It is rated intermediate. Start with Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl and work up.

Where should the Lying High Bench Barbell Curl go in a workout?

Late — the Lying High Bench Barbell Curl is isolation work, so it follows your compounds. Supersetting it with Incline Barbell Triceps Extension and Lying Close-Grip Barbell Triceps Extension Behind The Head cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Cable Hammer Curls - Rope Attachment Cable Machine Cable Preacher Curl Cable Machine