Biceps Curl with Bed Sheet
Target your biceps brachii with this innovative bodyweight curl using a bed sheet and a sturdy door or wall.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Biceps Curl with Bed Sheet
Barbell Biceps Curl (with arm blaster)
Upper Arms · Biceps Brachii · Barbell
Band Horizontal Biceps Curl
Upper Arms · Biceps Brachii · Band
Lying Biceps Curl with Towel
Upper Arms · Biceps Brachii · Weighted
Lying Double Legs Biceps Curl with Towel
Upper Arms · Biceps Brachii · Body weight
Description
An exercise that targets the biceps by using a bed sheet as a resistance tool. The person performs the curling motion by pulling the bed sheet while leaning back against a wall.
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How to do Biceps Curl with Bed Sheet
- 01Setup
Find a sturdy door, doorframe, or wall. Loop a bed sheet around a secure anchor point (like a doorknob or through a closed door) or hold both ends of the sheet firmly against a wall at chest height.
- 02Setup
Stand facing the anchor point, holding the loose ends of the bed sheet with an underhand grip (palms facing up), hands about shoulder-width apart. Lean back slightly, allowing your arms to fully extend and create tension in the sheet; your body should be in a straight line from head to heels.
- 03
Engage your core and keep your elbows tucked close to your sides. Exhale as you initiate the curl, pulling your body towards your hands by flexing your biceps.
- 04
Continue pulling until your forearms are close to your biceps, squeezing your biceps at the top of the movement.
- 05
Inhale as you slowly and controlledly extend your arms, leaning back to the starting position while maintaining tension in the sheet.
Tips
- Maintain constant tension on the bed sheet throughout the entire movement to maximize muscle engagement and keep your biceps working.
- Focus on squeezing your biceps at the peak of the contraction, imagining you're trying to touch your forearms to your biceps.
- Keep your body rigid and avoid swinging or using momentum; the movement should come solely from your arm flexion to isolate the biceps.
- Adjust your foot placement or lean angle to modify resistance: leaning back further increases difficulty, while standing more upright decreases it.
Common mistakes
- Using momentum: Swinging your body or jerking the sheet to complete the curl reduces biceps activation; instead, perform the movement slowly and with controlled biceps contraction.
- Flaring elbows: Letting your elbows move away from your body during the curl shifts tension away from the biceps; keep them tucked close to your torso to isolate the target muscle.
- Not fully extending: Stopping short of full arm extension at the bottom of the movement limits the range of motion; ensure your arms are fully straightened to maximize muscle stretch and contraction.
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Get Ellim — FreeQuestions
What muscles does Biceps Curl with Bed Sheet work?
Biceps Curl with Bed Sheet primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.
Is Biceps Curl with Bed Sheet good for beginners?
Biceps Curl with Bed Sheet is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Biceps Curl with Bed Sheet?
You need Body weight to perform Biceps Curl with Bed Sheet. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Biceps Curl with Bed Sheet?
Maintain constant tension on the bed sheet throughout the entire movement to maximize muscle engagement and keep your biceps working. Focus on squeezing your biceps at the peak of the contraction, imagining you're trying to touch your forearms to your biceps. Keep your body rigid and avoid swinging or using momentum; the movement should come solely from your arm flexion to isolate the biceps. Adjust your foot placement or lean angle to modify resistance: leaning back further increases difficulty, while standing more upright decreases it.
What are common mistakes when doing Biceps Curl with Bed Sheet?
Using momentum: Swinging your body or jerking the sheet to complete the curl reduces biceps activation; instead, perform the movement slowly and with controlled biceps contraction. Flaring elbows: Letting your elbows move away from your body during the curl shifts tension away from the biceps; keep them tucked close to your torso to isolate the target muscle. Not fully extending: Stopping short of full arm extension at the bottom of the movement limits the range of motion; ensure your arms are fully straightened to maximize muscle stretch and contraction.
Related exercises
Barbell Curl
Upper Arms · Biceps Brachii · Barbell
Biceps Leg Concentration Curl
Upper Arms · Biceps Brachii · Body weight
Weighted Seated Bicep Curl (on stability ball)
Upper Arms · Brachialis · Medicine Ball
Lying Double Legs Hammer Curl with Towel
Upper Arms · Brachioradialis · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store