Barbell Curl Prone on Flat Bench

Differentiation: Mechanics

This variation of a prone curl is unique. Here is how: you lay flat on a horizontal flat bench. Using a high bench is recommended for this exercise, because of how far your arms hang down. A high bench will offer you the maximum range of motion and clearance from the floor. You also use an Olympic bar for this exercise. The bar has a wide weight distribution | that incorporates and develops the long head of your biceps.

Starting Position

To get into starting position, do this...

1) Locate a movable tall flat bench.

2) Set the height of the bench so your arms will be fully-extended when reaching the barbell.

3) Obtain a fixed-weight barbell.

4) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

5) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) Position the bar in front of the bench.

7) Lie face-down lengthwise on the bench - with your shoulders extending beyond the edge.

8) Grasp the bar, hands shoulder-width width apart - with your palms facing upward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while curling the bar up towards your face.

3) ...until the bar is two inches from your face.

4) This is the ending position.

5) Once the bar is two inches from your face, hold this position for a count of one second.

6) Lower the bar to the starting position using a controlled movement.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Do not flare your elbows in or out. Keep your elbows close to the sides of the bench during the movement.

Keep your upper arms stationary and focus on only moving your forearms during the movement. It is very easy to swing the bar up since your elbows are not resting on any platform for support.

Keep your upper arms roughly perpendicular to the floor throughout the movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

When curling, you should feel the contraction through your biceps.

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