Lying High Bench Barbell Curl
Lying High Bench Barbell Curl is a resistance exercise - elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise - elbow flexion
Exercise technique
- Bench height
Choose a stable high support where the bar clears the floor.
- Prone position
Lie face down with the upper chest near the edge.
- Grip
Use a balanced-width underhand grip.
- Arms
Let your upper arms hang vertically downward.
- Curl
Keep elbows in place and curl the bar upward.
- Top control
Pause briefly without lifting your chest.
- Extend
Lower without swinging the bar.
Key technique points
- Maintain chest support.
- Do not hit the bench legs with the bar.
- Do not pull elbows backward into a row.
- Keep your neck comfortable on the bench.
- Do not rock your body with the feet.
- Do not forcefully lock the elbows at the bottom.
Common mistakes
Lifting the chest
Supported isolation is lost.
Rowing
Backward elbow movement increases back contribution.
Bar collision
There is insufficient clearance below.
Reaching the neck
The head leaves torso alignment.
Leg momentum
Torso swing assists the curl.
Quick release
Elbow extension becomes uncontrolled.
Frequently asked questions
Lying High Bench Barbell Curl: why is “Lifting the chest” a mistake?
Supported isolation is lost.
Lying High Bench Barbell Curl: why is “Rowing” a mistake?
Backward elbow movement increases back contribution.
Lying High Bench Barbell Curl: why is “Bar collision” a mistake?
There is insufficient clearance below.
Lying High Bench Barbell Curl: why is “Reaching the neck” a mistake?
The head leaves torso alignment.
Lying High Bench Barbell Curl: why is “Leg momentum” a mistake?
Torso swing assists the curl.
Lying High Bench Barbell Curl: why is “Quick release” a mistake?
Elbow extension becomes uncontrolled.
What should I focus on when doing Lying High Bench Barbell Curl?
Maintain chest support. Do not hit the bench legs with the bar. Do not pull elbows backward into a row. Keep your neck comfortable on the bench. Do not rock your body with the feet. Do not forcefully lock the elbows at the bottom.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.