10 Best Lying High Bench Barbell Curl Alternatives for Home & Gym

Ranked Lying High Bench Barbell Curl Alternatives

10 substitutes, ranked by how closely each one matches the Lying High Bench Barbell Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Barbell Curls Lying Against An Incline

   91% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   The same equipment, done seated instead.

   How to perform this exercise

   1. Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position.
   2. 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.
   3. 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.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Lying High Bench Barbell Curl
   • Primary muscle: biceps, the same as the Lying High Bench Barbell Curl
   • Equipment: free weights, the same as the Lying High Bench Barbell Curl
   • Body position: seated, not lying on your back
2. Play demonstration

   2. Barbell Lying Preacher Curl

   91% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the biceps.

   How to perform this exercise

   1. 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.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Lying High Bench Barbell Curl
   • Primary muscle: biceps, the same as the Lying High Bench Barbell Curl
   • Equipment: free weights, the same as the Lying High Bench Barbell Curl
   • Body position: seated, not lying on your back
3. Play demonstration

   3. Barbell Preacher Curl

   91% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
   2. Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
   3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the barbell back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Lying High Bench Barbell Curl
   • Primary muscle: biceps, the same as the Lying High Bench Barbell Curl
   • Equipment: free weights, the same as the Lying High Bench Barbell Curl
   • Body position: seated, not lying on your back
4. Play demonstration

   4. Barbell Prone Incline Curl

   91% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Lie face down on the bench with your chest and stomach resting against it.
   3. Hold a barbell with an underhand grip, shoulder-width apart.
   4. Extend your arms fully, allowing the barbell to hang down towards the floor.
   5. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   6. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
   7. Hold the contracted position for a brief pause as you squeeze your biceps.
   8. Inhale and slowly begin to lower the barbell back to the starting position.
   9. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Lying High Bench Barbell Curl
   • Primary muscle: biceps, the same as the Lying High Bench Barbell Curl
   • Equipment: free weights, the same as the Lying High Bench Barbell Curl
   • Body position: lying face down, not lying on your back
5. Play demonstration

   5. EZ Barbell Close Grip Preacher Curl

   91% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   A good swap when you have an EZ bar to work with, and it still works the biceps.

   How to perform this exercise

   1. Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
   2. Rest your triceps on the pad and fully extend your arms, keeping your back straight.
   3. Slowly curl the barbell towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Lower the barbell back to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Lying High Bench Barbell Curl
   • Primary muscle: biceps, the same as the Lying High Bench Barbell Curl
   • Equipment: free weights, the same as the Lying High Bench Barbell Curl
   • Body position: seated, not lying on your back
6. Play demonstration

   6. EZ Barbell Seated Curls

   91% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and your back straight.
   2. Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
   3. Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
   4. Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
   5. Pause for a moment at the top, squeezing your biceps.
   6. Inhale and slowly lower the ez barbell back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Lying High Bench Barbell Curl
   • Primary muscle: biceps, the same as the Lying High Bench Barbell Curl
   • Equipment: free weights, the same as the Lying High Bench Barbell Curl
   • Body position: seated, not lying on your back
7. Play demonstration

   7. Barbell Drag Curl

   91% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
   2. Let the barbell hang at arm's length in front of your thighs.
   3. Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.
   4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Lying High Bench Barbell Curl
   • Primary muscle: biceps, the same as the Lying High Bench Barbell Curl
   • Equipment: free weights, the same as the Lying High Bench Barbell Curl
   • Body position: standing, not lying on your back
8. Play demonstration

   8. EZ Barbell Spider Curl

   91% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
   2. Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
   3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Lying High Bench Barbell Curl
   • Primary muscle: biceps, the same as the Lying High Bench Barbell Curl
   • Equipment: free weights, the same as the Lying High Bench Barbell Curl
   • Body position: standing, not lying on your back
9. Play demonstration

   9. Barbell Curl

   91% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
   2. Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
   3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale as you slowly begin to lower the bar back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Lying High Bench Barbell Curl
   • Primary muscle: biceps, the same as the Lying High Bench Barbell Curl
   • Equipment: free weights, the same as the Lying High Bench Barbell Curl
   • Body position: standing, not lying on your back
10. 

    10. Close-grip EZ Bar Curl

    91% match

    • Biceps
    • Barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
    2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
    3. 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.
    4. Slowly begin to bring the bar back to starting position as your breathe in.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Movement: curl, the same as the Lying High Bench Barbell Curl
    • Primary muscle: biceps, the same as the Lying High Bench Barbell Curl
    • Equipment: free weights, the same as the Lying High Bench Barbell Curl
    • Body position: standing, not lying on your back