Lying High Bench Barbell Curl
A intermediate strength exercise for the biceps, done with a barbell.
How to do the Lying High Bench Barbell Curl
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Lying High Bench Barbell Curl
Seated Close-Grip Concentration Barbell CurlBarbell · Intermediate
Barbell CurlBarbell · Beginner
Barbell Curls Lying Against An InclineBarbell · Beginner
Close-Grip EZ Bar CurlBarbell · Beginner
Close-Grip Standing Barbell CurlBarbell · Beginner
Drag CurlBarbell · Intermediate
Preacher CurlBarbell · Beginner
Reverse Barbell CurlBarbell · Beginner
Questions
What muscles does the Lying High Bench Barbell Curl work?
Mainly the biceps.
Is the Lying High Bench Barbell Curl good for beginners?
It's rated intermediate. Beginners can build up to it with Barbell Curl first.
What can I do instead of the Lying High Bench Barbell Curl?
Good alternatives that train the biceps: Seated Close-Grip Concentration Barbell Curl, Barbell Curl, Barbell Curls Lying Against An Incline or Close-Grip EZ Bar Curl.
How many sets and reps of the Lying High Bench Barbell Curl should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).