Lying High Bench Barbell Curl
Lying High Bench Barbell Curl is a intermediate-level isolation in the strength category that primarily works the biceps. It is performed with barbell.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.