Exercise guide
Barbell Lying Biceps Curl
- Intermediate
- Isolation
- Rep-based
- Back
- Chest
- Upper arms
The Barbell Lying Biceps Curl isolates the biceps by using a prone position on a bench to eliminate momentum and body sway. This variation emphasizes the short head of the biceps and provides a unique resistance profile that peaks at the top of the movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a barbell at the head of a flat bench.
- Lie face-down (prone) on the bench so your upper chest is supported and your head clears the edge.
- Grasp the barbell with a shoulder-width underhand (supinated) grip.
- Let your arms hang straight down toward the floor, perpendicular to the bench.
How to do it
- Exhale and curl the barbell toward your forehead by flexing only at the elbows, keeping your upper arms fixed in place.
- Squeeze your biceps forcefully at the top of the movement for a one-second pause.
- Inhale and slowly lower the barbell back to the starting position using a controlled 3-second eccentric phase.
- Stop just before your elbows fully lock out to maintain constant tension on the biceps.
Form checklist
- Keep your elbows pinned and pointing directly at the floor throughout the set.
- Ensure your chest remains firmly against the bench to prevent using momentum.
- Maintain a neutral wrist position to avoid forearm strain.
- Avoid swinging the weight; the movement should be slow and deliberate.
Pro tips
- Focus on driving your pinky fingers toward your shoulders at the top of the curl to maximize bicep peak contraction.
- Imagine your upper arms are frozen in space; only your forearms should move to ensure pure isolation.
Make it harder
- Pause for 2 seconds at the top of each rep to increase time under tension.
- Perform '1.5 reps' by curling all the way up, lowering halfway, curling back up, and then lowering fully.
Frequently asked
- What muscles does the barbell lying biceps curl work?
- The barbell lying biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the barbell lying biceps curl?
- The barbell lying biceps curl uses barbell.
- Is the barbell lying biceps curl good for beginners?
- The barbell lying biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.