10 Best Lying High Bench Barbell Curl Alternatives for Home & Gym
What can I do instead of Lying High Bench Barbell Curl? Use incline dumbbell curls, preacher curls, standing barbell curls, spider curls, or concentration curls. Keep elbows pinned and supinate the wrist to emphasize biceps brachii activation; incline curls place the long head under greater stretch for hypertrophy.
Original Exercise: Lying High Bench Barbell Curl
How to Perform Lying High Bench Barbell Curl
- Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and 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.
- 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.
- As you inhale, slowly go back to the starting position. Tip: Maintain full control of the weight at all times and avoid any swinging. Remember, only the forearms should move throughout the movement.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Lying High Bench Barbell Curl Alternatives
1. Barbell Curls Lying Against An Incline
91.4% MatchHow to perform this exercise
- Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
- While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.
- After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all of the way down.
- Repeat for the recommended amount of repetitions.
2. Ez Barbell Seated Curls
91.4% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
- Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
3. Barbell Lying Preacher Curl
91.4% MatchHow to perform this exercise
- Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
4. Barbell Preacher Curl
91.4% MatchHow to perform this exercise
- Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
- Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back down to the starting position.
5. Barbell Prone Incline Curl
91.4% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie face down on the bench with your chest and stomach resting against it.
- Hold a barbell with an underhand grip, shoulder-width apart.
- Extend your arms fully, allowing the barbell to hang down towards the floor.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
6. Ez Barbell Close Grip Preacher Curl
91.4% MatchHow to perform this exercise
- Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
- Rest your triceps on the pad and fully extend your arms, keeping your back straight.
- Slowly curl the barbell towards your shoulders, contracting your biceps.
- Pause for a moment at the top, squeezing your biceps.
- Lower the barbell back to the starting position, fully extending your arms.
7. Barbell Drag Curl
91.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- Let the barbell hang at arm's length in front of your thighs.
- Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
8. Ez Barbell Spider Curl
91.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
- Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back to the starting position.
9. Close-Grip Standing Barbell Curl
90.7% MatchHow to perform this exercise
- Hold a barbell with both hands, palms up and a few inches apart.
- Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
10. Close-Grip EZ-Bar Curl With Band
90.7% MatchHow to perform this exercise
- Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
- While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Why You Might Need a Lying High Bench Barbell Curl Alternative
You might swap the lying high bench curl because of limited equipment, shoulder or elbow pain, or a desire to shift biceps emphasis. Lying curls pin the shoulder and isolate the biceps; if you feel shoulder impingement, choose an exercise that allows scapular motion. Cue a slow 2–3 second eccentric and keep the scapula retracted to reduce shoulder stress. If you lack a barbell, dumbbells or cables let you vary grip and supination to shift activation between the biceps long head and brachialis. For progression and versatility, pick vertical-loaded moves (chin-ups) or single-arm options (concentration curls) that maintain constant tension.
How to Choose the Right Substitute
Select a substitute by matching equipment, joint tolerance, and which biceps head you want to target. For long-head emphasis pick incline dumbbell curls; cue a slight shoulder extension so the long head is pre-stretched. For short-head thickness use close-grip preacher or spider curls with an upright torso to bias the short head. If you need joint-friendly loading, use neutral-grip dumbbells or cables and control a 2–3 second eccentric to limit shear. Prioritize exercises that allow small load increments or rep progression and choose seated/preacher variations when you need greater isolation.
Frequently Asked Questions
What muscles does Lying High Bench Barbell Curl work?
It primarily targets the biceps brachii (long and short heads) and secondarily the brachialis and brachioradialis. Keep elbows fixed and supinate the wrist to maximize biceps brachii activation; the fixed shoulder reduces deltoid contribution.
What is the best bodyweight alternative to Lying High Bench Barbell Curl?
An underhand (supinated) chin-up is the best bodyweight substitute because it loads elbow flexion under vertical resistance. Cue a full elbow flexion to the chest and a slow controlled descent to maximize biceps and brachialis activation.
Can I build muscle without doing Lying High Bench Barbell Curl?
Yes. You can achieve hypertrophy with alternatives like incline dumbbell curls, preacher curls, cables, and chin-ups if you apply progressive overload. Emphasize full range of motion, controlled eccentrics (2–3 seconds), and progressive loading to target biceps activation effectively.
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