Lying High Bench Barbell Curl

Biceps · Barbell

How to do it

Lie **face down** on a tall bench with your arms hanging over the edge, holding a barbell underhand with your arms completely straight towards the floor. Curl the bar bending only the elbow to bench height and lower slowly to a full stretch. A tall bench lets your arms hang free, so the range is complete and there is no way to cheat. The classic mistake is using too low a bench, which cuts the range right at the stretch.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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