Lying High-Bench Barbell Curl

Body region

• Arms

Equipment

• Barbell or EZ Bar
• Flat Bench

Technique

1. Lie face down on a high flat bench with your chest near the end and arms hanging straight down.
2. Take the bar from a partner or from the floor, holding it underhand at shoulder width.
3. Curl the bar up toward your shoulders while the upper arms stay vertical.
4. Lower slowly until the arms are straight.

Cues

• Use a bench high enough that the bar does not touch the floor at the bottom.

Common mistakes

• Lifting the shoulders off the bench to start the curl.

Variations

• EZ-Bar Spider Curl

Alternatives

• Preacher Curl
• Barbell Drag Curl