Lying High Bench Barbell Curl
Lying face down on a high bench with arms hanging perpendicular.
- Level
- Intermediate
- Equipment
- Barbell, Bench
- Movement
- Biceps curl · Lying face down
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Lie face down on a high flat bench with your chest supported.
- Grip a barbell with palms facing up at shoulder width.
- Let your arms hang perpendicular to the floor with elbows slightly back.
- Curl the bar up in an arc while keeping upper arms still.
- Squeeze the biceps hard at the top of the movement.
- Lower the weight slowly back to the starting position.
Common mistakes
- Swinging the torso to generate momentum.
- Moving the elbows forward during the curl.
- Dropping the weight too fast on the descent.
- Using a grip that is too wide or narrow.
Safety
Have the bar placed within reach before lying down, and set it down under control before getting up.
Tips
- Keep your elbows pinned slightly behind your torso.
- Drive through the pinky side of your hand at the top.
- Prevent your shoulders from rolling forward during the lift.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Grip width
- Shoulder-width
- Body position
- Lying face down
- Body support
- Chest supported
