Biceps Curl with Bed Sheet Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Body weight
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Bed Sheet Bicep Curl
How to: Biceps Curl with Bed Sheet
- Stand with your feet shoulder-width apart, holding the ends of a bed sheet.
- Place the middle of the sheet under your feet for stability.
- With elbows close to your sides and palms facing up, curl your hands upward toward your shoulders.
- Pause at the top of the movement, then lower the sheet back down to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Swinging the body to gain momentum.
- Overextending the elbows during the curl.
- Not fully extending the arms at the bottom of the curl.
Modifications
- Use a lighter bed sheet or perform unweighted curls to build strength.
- Adjust the tension in the sheet for easier or harder resistance.
Tips
- Keep your elbows close to your torso to maximize bicep activation.
- Control the movement on the way down to engage the muscles fully.
- Breathe out while lifting and in when lowering the weight.
Biceps Curl with Bed Sheet Alternatives
Tags
arms
biceps
strength
home workout
body weight
upper body