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Lying High Bench Barbell Curl

The Lying High Bench Barbell Curl primarily targets your Biceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Isolation · Pull

Primary muscles: Biceps

How to perform Lying High Bench Barbell Curl

  1. Step 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. Step 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. Step 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. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary benefit of performing curls while lying face down on a high bench?

This position eliminates momentum and leg drive, forcing the biceps to move the weight in isolation. It provides a peak contraction at the top of the movement that is difficult to achieve with standing curls.

Which muscles are targeted during the lying high bench barbell curl?

The exercise primarily targets the biceps brachii. Because the arms hang vertically, it emphasizes the short head of the biceps and the brachialis through a strict range of motion.

What is a common form mistake to avoid during this exercise?

Avoid swinging the elbows back toward the torso to lift the weight. Keep the upper arms perpendicular to the floor throughout the entire set to maintain constant tension on the biceps.

What is a suitable alternative if a high bench is unavailable?

The concentration curl or preacher curl serves as a functional alternative. Both exercises provide similar stability and mechanical advantages that prevent the use of momentum during the lift.

How should this exercise be programmed for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a controlled tempo. Focus on a hard squeeze at the top of the movement and a slow eccentric phase to maximize muscle fiber recruitment.

Sample sets & reps for Lying High Bench Barbell Curl

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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