Exercise guide
Lying High Bench Barbell Curl
The Lying High Bench Barbell Curl is performed face down with the chest supported and arms hanging over the end of a tall bench. The biceps curl the bar while the bench removes most opportunity to swing the torso.
Training context
Why the High-Bench Curl Can Be Useful
The hanging arm position creates a clear bottom point and keeps the upper arms close to vertical. A tall bench or raised platform is required for the bar and plates to clear the floor.
Use a secure method for receiving and returning the bar. Reaching to the floor from the prone position may be awkward with heavier loads.
Technique overview
Keep the upper arms hanging vertically
Lie face down with the upper chest near the bench edge and arms hanging freely. Curl the bar by bending the elbows without pulling the upper arms backward. Pause near the top, then lower until the elbows extend under control.
Treat this as an overview and use a range, pace, and setup you can control.