Lying High Bench Barbell Curl

An isolation exercise targeting the biceps performed on a high incline bench, eliminating momentum and emphasizing strict form for bicep development.

Instructions

1. Lie face forward on a tall flat bench with your upper body positioned so the upper chest is over the end of the bench and your shoulders are slightly above the edge.
2. Hold a barbell with a supinated grip (palms facing up) at shoulder-width, or grab an E-Z curl bar on the inner handles.
3. Position your arms perpendicular to the floor with the barbell hanging straight down; this is your starting position.
4. Keep your elbows stationary and tucked in while curling the weight up in a semi-circular motion, contracting the biceps as you exhale.
5. Continue the curl until your biceps are fully contracted and hold the top position for a second.
6. Slowly lower the barbell back to the starting position in a controlled manner as you inhale.
7. Maintain full control of the weight throughout and avoid any swinging or body momentum.
8. Repeat for the recommended amount of repetitions.

Tips

• Keep your upper arms completely stationary; only your forearms should move throughout the entire movement.
• Use a lighter weight than you would for standing curls to focus on strict form and eliminate momentum.
• The bench’s angle removes body momentum, forcing your biceps to do all the work for maximum isolation.
• Lower the weight slowly and under control; the eccentric (lowering) phase is just as important as the lifting phase.
• If your elbows start to flare outward, reduce the weight and focus on form over load.
• Avoid bouncing the weight at the bottom; maintain continuous tension on the biceps throughout the set.