Bodyweight Side Lying Biceps Curl 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
- Side Lying Bicep Curl
How to: Bodyweight Side Lying Biceps Curl
- Lie on your side with your bottom arm extended straight and your head resting on your arm.
- With your free hand (top arm), keep your elbow close to your side and curl your hand towards your shoulder.
- Pause at the top, then slowly lower your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common Mistakes
- Allowing the elbow to drift away from the body.
- Using momentum to lift the arm instead of muscle strength.
- Neglecting to fully extend the arm during the lowering phase.
Modifications
- Use a lighter weight or perform the movement with one arm at a time for better control.
- Perform the curl seated if standing causes instability.
Tips
- Keep your elbows locked into your side while performing the curl.
- Focus on a slow and controlled movement to maximize muscle tension.
- Breathe out as you lift the arm and inhale while lowering.
Bodyweight Side Lying Biceps Curl Alternatives
Tags
biceps
arms
strength
bodyweight
curl
upper arms