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 Bodyweight Side Lying Biceps Curl, the Biceps Leg Concentration Curl and the Biceps Pull-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Lying High Bench Barbell Curl

Lying High Bench Barbell Curl
Primary muscle
Biceps
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation
How to perform Lying High Bench Barbell Curl
  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.
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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
    Bodyweight Side Lying Biceps CurlPlay demonstration

    1. Bodyweight Side Lying Biceps Curl

    80% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that works the biceps one side at a time.

    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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: bodyweight only, not free weights
  2. Biceps Leg Concentration CurlPlay demonstration

    2. Biceps Leg Concentration Curl

    74% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  3. Elbow Lift - Reverse Push-upPlay demonstration

    3. Elbow Lift - Reverse Push-up

    42% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the biceps.

    How to perform this exercise
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Lying High Bench Barbell Curl
  4. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    4. Bodyweight Kneeling Triceps Extension

    41% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the triceps rather than the biceps.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
    • Balance: harder to stay steady on than the Lying High Bench Barbell Curl
  5. HyperextensionPlay demonstration

    5. Hyperextension

    38% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the biceps.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Hyperextension (On Bench)Play demonstration

    6. Hyperextension (On Bench)

    38% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Biceps Pull-upPlay demonstration

    7. Biceps Pull-up

    36% match
    • Biceps
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
    2. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
    3. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: biceps, the same as the Lying High Bench Barbell Curl
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Lying High Bench Barbell Curl
  8. Bodyweight Standing Close-grip RowPlay demonstration

    8. Bodyweight Standing Close-grip Row

    36% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Lying High Bench Barbell Curl
  9. Decline Sit-upPlay demonstration

    9. Decline Sit-up

    35% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body off the bench, curling forward towards your knees.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Lying High Bench Barbell Curl
  10. ElevatorPlay demonstration

    10. Elevator

    35% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Lying High Bench Barbell Curl

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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