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Biceps

Lying High Bench Barbell Curl

Lying High Bench Barbell Curl (Start)Lying High Bench Barbell Curl (End)
LevelIntermediateEquipmentBarbellMechanicIsolationForcePull

A barbell curl performed lying face down on a high bench, which removes body swing and keeps the focus on the biceps.

Strength
Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %
Effort during a set4.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set a bench high enough that your arms can hang below it when you lie face down.
  2. 2Lie chest down with the bar on the floor or in a low rack below your hands.
  3. 3Grip the bar with an underhand grip about shoulder width.

How to perform

  1. 1Start with your arms hanging straight down, upper arms perpendicular to the floor.
  2. 2Curl the bar up by bending your elbows, keeping your upper arms still.
  3. 3Squeeze your biceps at the top.
  4. 4Lower the bar slowly back to a full hang.

Alternatives

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More with Barbell

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Stretches for Biceps

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