Lying High Bench Barbell Curl
Primary musclesBiceps
EquipmentBarbell، Bench، Full Gym
Level—
Suggested3 × 8–12
Overview
The Lying High Bench Barbell Curl works the biceps. You perform it lying flat on a bench while using a barbell as resistance. Follow these steps to do the Lying High Bench Barbell Curl:
How to do it
- 1
Place a flat bench in position and set a barbell on the floor at the head of the bench.
- 2
Lie on the bench facing up, with your head at the end of the bench.
- 3
Reach for the barbell and take an underhand grip, with your palms up and your hands slightly wider than shoulder-width apart.
- 4
Keep your upper arms still and supported on the bench. Exhale, then curl the barbell toward your forehead by bending your elbows.
- 5
While you raise the barbell, tighten your biceps and squeeze them at the top.
- 6
Hold briefly at the top, then inhale and lower the barbell in a controlled way until your elbows are fully extended.
- 7
Continue for the desired number of repetitions.
Muscles worked
Target
Biceps
Synergists
Brachialis، Brachioradialis
Stabilizers
Wrist Flexors، Trapezius
