Lying High Bench Barbell Curl
The lying high bench barbell curl is an exercise that targets the biceps muscles. It is performed while lying flat on a bench and using a barbell for resistance. Here’s how to perform the lying bench barbell curl:
How to do:
- Set up a flat bench and place a barbell on the floor at the head of the bench.
- Lie face up on the bench, with your head positioned at the end.
- Reach forward and grasp the barbell with an underhand grip (palms facing up) that is slightly wider than shoulder-width apart.
- Keeping your upper arms stationary and resting on the bench, exhale and slowly curl the barbell upward towards your forehead by flexing your elbows.
- As you curl the barbell up, contract your biceps and squeeze them at the top of the movement.
- Pause briefly at the top of the curl, then inhale and lower the barbell back down in a controlled manner until your elbows are fully extended.
- Repeat for the desired number of repetitions.
Remember to always prioritize proper form, start with a weight that allows you to maintain control and good technique, and gradually increase the resistance as you progress. Additionally, combining the lying bench barbell curl with a well-rounded strength training program that targets all major muscle groups can lead to overall strength gains and improved fitness.
Lying High Bench Barbell Curl – Benefits
Biceps Development: The lying bench barbell curl primarily targets the biceps brachii muscles, which are the primary muscles responsible for flexing the elbow joint. By performing this exercise, you can effectively stimulate and strengthen your biceps, leading to increased muscle size and definition.
Isolation and Focus: Lying on the bench helps to isolate the biceps muscles by minimizing involvement from other muscle groups, such as the shoulders and back. This isolation allows you to focus specifically on the biceps, ensuring that they are being properly targeted and engaged during the exercise.
Range of Motion: Performing the lying bench barbell curl allows for a greater range of motion compared to some other biceps curl variations. The extended position of the arms at the bottom of the movement provides a good stretch to the biceps, while the curling motion allows for a full contraction at the top. This increased range of motion can lead to better overall muscle development.
Strength and Stability: The lying bench barbell curl challenges your arm strength and stability as you lift and control the barbell throughout the movement. By consistently incorporating this exercise into your routine and gradually increasing the weight, you can enhance your overall upper body strength and improve your stability in the arms and shoulders.
Versatility: The lying bench barbell curl can be performed with different grip widths and hand positions on the barbell, allowing you to target different parts of the biceps. Variations such as a wider grip or a closer grip can shift the focus to different areas of the muscle group, providing versatility in your training.