Arms
The main area this variation is designed to train.
Exercise guide
Lying High Bench Barbell Curl
Learn how to do the Lying High Bench Barbell Curl exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Arms
Secondary support can come from other nearby stabilizers depending on how you perform the movement.
Strength
Movement pattern: curl. This is more of an isolation-focused exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Lying High Bench Barbell Curl
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the arms region.
- Makes it easier to focus on one area when you want extra practice or volume.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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A three-day split that spreads total weekly work across three full-body sessions.
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View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
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View exerciseDecline Close-Grip Bench To Skull Crusher
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View exerciseDrag Curl
Drag Curl is a intermediate strength that mainly trains your arms using barbell.
View exerciseFAQ
Common questions about Lying High Bench Barbell Curl.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Lying High Bench Barbell Curl work?
Lying High Bench Barbell Curl mainly works the arms. It can also involve supporting muscles around the same region depending on your setup and range of motion.
Is Lying High Bench Barbell Curl beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Lying High Bench Barbell Curl?
You will usually need Barbell for this variation.
How should I progress Lying High Bench Barbell Curl?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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