Lying High Bench Barbell Curl
Works the biceps.
- Primary muscles
- Biceps
- Equipment
- Barbell
- Level
- Intermediate
- Mechanic
- Isolation
- Force
- Pull
How to do it
- 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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Biceps exercises
- Barbell Curl Barbell
- Barbell Curls Lying Against An Incline Barbell
- Close-Grip EZ Bar Curl Barbell
- Close-Grip Standing Barbell Curl Barbell
- Drag Curl Barbell
- Preacher Curl Barbell
- Reverse Barbell Curl Barbell
- Seated Close-Grip Concentration Barbell Curl Barbell