Barbell Biceps Curl Lying

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The barbell biceps curl lying workout is designed to primarily target the biceps muscles.

By lying on a bench and using a barbell, the exercise isolates the biceps for maximum effectiveness.

While other muscles may be engaged, the focus remains on the biceps, making it an ideal workout for arm strength and definition.

Position yourself lying face up on a flat bench with your feet flat on the floor.
Hold the barbell with an underhand grip, hands shoulder-width apart.
Keep your upper arms stationary and exhale as you curl the barbell towards your chest.
Hold the contracted position for a brief pause, squeezing your biceps.
Inhale as you slowly lower the barbell back to the starting position, fully extending your arms.
Repeat the movement for the desired number of repetitions.

Start by lying flat on a bench with your feet firmly planted on the ground.
Grip the barbell with an underhand grip, hands shoulder-width apart.
Keep your elbows close to your sides throughout the exercise to fully engage your biceps.
Exhale as you curl the barbell up towards your chest, focusing on contracting your biceps.
Avoid using momentum or swinging your body to lift the weight; maintain control and a slow, controlled tempo.
Lower the barbell back down to the starting position, inhaling as you do so, and repeat for the desired number of reps.