Lying High Bench Barbell Curl

• Strengthens and tones the biceps muscles
• Improves muscular endurance
• Increases grip strength
• Improves coordination and balance
• Helps to prevent injury
• Works the muscles from multiple angles
• Can be done using a variety of equipment

1. Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). If you are holding a barbell, grab it using a shoulder-width grip. If you are using an E-Z Bar, grab it on the inner handles. Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor. This will be your starting position.
2. While keeping the elbows in and the upper arms stationary, curl the weight up in a semi-circular motion as you contract the biceps and exhale. Hold at the top of the movement for a second.
3. As you inhale, slowly go back to the starting position. Maintain full control of the weight at all times and avoid any swinging. Remember, only the forearms should move throughout the movement.
4. Repeat for the recommended amount of repetitions.

Variations:

• If no tall bench is available, you can opt for an adjustable bench and place it at an incline that allows you to have your arms fully extended without the bar touching the floor.
• You can also perform the exercise using dumbbells.

1. Before starting the exercise, make sure to warm up your biceps and forearms with some light stretching and mobility exercises.
2. Start with a lighter weight or resistance to warm up the muscles and prepare them for the heavier loads.
3. Perform a few sets of 10-15 repetitions with a lighter weight, focusing on proper form and control.
4. Gradually increase the weight or resistance with each set to further warm up the muscles and increase the intensity of the exercise.
5. Take short breaks between sets to allow your muscles to recover and prevent fatigue.
6. Focus on maintaining a slow and controlled movement throughout the exercise, avoiding any swinging or jerking motions.
7. Remember to breathe properly, exhaling during the contraction phase and inhaling during the eccentric phase of the exercise.
8. If you don't have access to a tall bench, you can use an adjustable bench set at an incline that allows your arms to be fully extended without the bar touching the floor.
9. If you prefer, you can also perform the exercise using dumbbells instead of a barbell.

1. Ensure that you have a tall flat bench available for this exercise. If not, you can use an adjustable bench and set it at an incline that allows your arms to be fully extended without the bar touching the floor.
2. Grab the barbell with a shoulder-width grip or an E-Z Bar with an inner handle grip. Make sure your palms are facing up (supinated grip).
3. Position your upper body so that your upper chest is over the end of the bench and the barbell is hanging in front of you with your arms extended and perpendicular to the floor. This will be your starting position.
4. Keep your elbows in and your upper arms stationary throughout the exercise. This ensures that the biceps are the primary muscles being worked.
5. Contract your biceps and exhale as you curl the weight up in a semi-circular motion. Hold at the top of the movement for a second to maximize the contraction.
6. Slowly inhale and lower the weight back to the starting position, maintaining full control at all times. Avoid any swinging or jerking motions.
7. Repeat the exercise for the recommended number of repetitions.
8. If you prefer, you can also perform this exercise using dumbbells instead of a barbell.
9. Remember to listen to your body and stop if you experience any pain or discomfort. It’s important to use proper form and technique