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.
How to program the Lying High Bench Barbell Curl
Sets and reps
As an isolation movement, the Lying High Bench Barbell Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying High Bench Barbell Curl is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Lying High Bench Barbell Curl work?
The Lying High Bench Barbell Curl primarily targets the Biceps.
What equipment do I need for the Lying High Bench Barbell Curl?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Lying High Bench Barbell Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
