Arms / Intermediate / Isolation (single joint)

Prone High-Bench Barbell Curl

A barbell curl lying face down on a high bench with arms hanging vertically, isolating the biceps with no body swing.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Barbell, Bench

Movement pattern

Elbow flexion (curl)

Level

Intermediate

Type

Arms, Isolation (single joint)

How to do it

1. Lie face down on a high bench so your arms hang straight down, holding a barbell with an underhand grip.
2. Keep your upper arms vertical.
3. Curl the bar up toward your forehead.
4. Lower slowly to full extension.

Tips

• Do not let your upper arms swing forward.
• Squeeze at the top.

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