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

The Lying High Bench Barbell Curl is done lying on your back with a barbell. Ranked closest by our scoring: the Barbell Curls Lying Against An Incline, the Barbell Lying Preacher Curl and the Barbell Preacher Curl.

Lying High Bench Barbell Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Lying High Bench Barbell Curl

The steps for the Lying High Bench Barbell Curl itself, so you can judge how close each substitute below really is.

Biceps · Barbell · Intermediate · Isolation

  1. 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.
  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. Tip: 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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Curls Lying Against An Incline

    1. Barbell Curls Lying Against An Incline

    91% match

    Biceps · Intermediate · Isolation

    The same equipment, done seated instead.

    • Barbell
    How to perform it
    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. Barbell Lying Preacher CurlPlay demonstration

    2. Barbell Lying Preacher Curl

    91% match

    Biceps · Beginner · Isolation

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

    • Barbell
    How to perform it
    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
  5. EZ Barbell Close Grip Preacher CurlPlay demonstration

    5. EZ Barbell Close Grip Preacher Curl

    91% match

    Biceps · Beginner · Isolation

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

    • Ez-barbell
    How to perform it
    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

Lying High Bench Barbell Curl FAQ

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.

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