maratoolLying High Bench Biceps Curl with Barbell
How to do the lying high bench biceps curl with barbell
- With this exercise your lay face down to isolate your biceps.
- Lay face down on a high bench with your head at one end and your toes pressed against the floor to support you.
- Grasp a barbell with palms facing up, about 12 inches apart.
- Extending your arms to the floor, curl your arms back towards your head in a slight arc, so your biceps touch your forearm.
- Slowly return to the starting position.
Muscles worked
The prime mover is the biceps brachii, which bends the elbow and rotates the forearm palm-up.
Every exercise for:Biceps
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A barbell locks both hands to one bar, so neither side can drift and the load climbs in plate-sized steps. That makes it the simplest way to add weight and the least forgiving thing to bail out of.
Every exercise using:Barbell
These train the biceps too, using equipment this one does not:
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.