Lying High Bench Barbell Curl
Muscles worked
Instructions
- 1Lie 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.
- 2While 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.
- 3As 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.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Lying High Bench Barbell Curl
The lying high bench barbell curl has you braced on an elevated bench with the arms hanging free in front of you. This position removes any cheating from the back or hips since the whole body is anchored to the bench, and it creates constant tension on the biceps from the very start of the movement, without the usual slack found at the bottom of a standing curl. It's an excellent exercise for building the biceps peak by truly isolating the movement at the elbow joint. It requires a bench tall enough to let the bar hang freely without touching the floor.
check_circleBenefits
- check_circleCompletely removes back and hip cheating
- check_circleConstant biceps tension from the very start
- check_circlePromotes a peaked biceps shape
- check_circleVery strict isolation at the elbow
lightbulbExecution tips
- lightbulbPick a bench tall enough for the bar to hang freely
- lightbulbKeep the elbows fixed and tucked throughout
- lightbulbCurl the bar in an arc, not a straight line
- lightbulbUse a moderate load, it's more demanding than it looks
warningCommon mistakes
- warningLetting the elbows drift backward during the curl
- warningSwinging the bar instead of controlling it
- warningUsing a bench too low so the bar hits the floor
- warningLoading too heavy and breaking the range of motion
helpFrequently asked questions
Why is this curl harder than a standing curl?expand_more
Because tension stays constant throughout, without the usual resting point at the bottom of the range.
What bench height should I use?expand_more
A bench tall enough that the bar can lower freely without hitting the floor.
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