Lying High Bench Barbell Curl

An intermediate strength exercise for the biceps, done with a barbell, a bench or box and an EZ bar.

Movement guide

Lying High Bench Barbell Curl

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell + A bench or box + EZ curl bar

Muscle focusBiceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Biceps curl machine demonstrated on the 3D figure

3D demoBiceps curl machineBeginner · Strength machine

Similar move, beginner grade.

This move

Lying High Bench Barbell CurlIntermediate · A barbell + A bench or box + EZ curl bar

Intermediate grade (source-assigned).

Harder option

3D demoChin-upAdvanced · Pull-up bar

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Biceps.

Equipment

A barbell + A bench or box + EZ curl bar

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating dumbbell curl demonstrated on the 3D figure

3D demoAlternating dumbbell curlIntermediate · A dumbbell

Alternating hammer curl demonstrated on the 3D figure

3D demoAlternating hammer curlIntermediate · A dumbbell

Alternating incline dumbbell curl demonstrated on the 3D figure

3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or box

Barbell curl demonstrated on the 3D figure

3D demoBarbell curlIntermediate · A barbell

Cable preacher curl demonstrated on the 3D figure

3D demoCable preacher curlBeginner · A cable machine + A bench or box

Cable rope hammer curl demonstrated on the 3D figure

3D demoCable rope hammer curlBeginner · A cable machine

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Questions people ask

What muscles does the Lying High Bench Barbell Curl work?

Mainly the biceps.

What equipment do I need for the Lying High Bench Barbell Curl?

A barbell + A bench or box + EZ curl bar.

Is the Lying High Bench Barbell Curl good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Biceps curl machine.

What is an easier alternative to the Lying High Bench Barbell Curl?

Try the Biceps curl machine. It works similar muscles at a lower grade.

How do I make the Lying High Bench Barbell Curl harder?

Progress to the Chin-up, or add load, range or slower lowering once your form is solid.