Lying High Bench Barbell Curl

Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). 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. 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.