Lying High Bench Barbell Curl

This variation isolates your biceps using a high bench to eliminate momentum and encourage strict form.

Instructions

1. Lie face down on a tall flat bench with your chest near the edge.
2. Hold a barbell or E-Z bar using a shoulder-width underhand grip.
3. Let your arms hang straight down with the bar just below you.
4. Curl the weight upward in an arc by bending your elbows, keeping upper arms still.
5. Squeeze your biceps at the top, then slowly return to the starting position.