Bodyweight Side Lying Biceps Curl

Lie on your side and curl your arm using only your bodyweight for resistance. This unique biceps curl variation targets your upper arms effectively and

IntermediateUpper Arms Body weight

Movement: Isolation
Force: Pull
Per set: 30s
Rest: 1 min

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Variations of Bodyweight Side Lying Biceps Curl

Isolation

Lying Biceps Curl with Towel

Upper Arms · Biceps Brachii · Weighted

Intermediate

Isolation

Lying Double Legs Biceps Curl with Towel

Upper Arms · Biceps Brachii · Body weight

Intermediate

Isolation

Bodyweight Standing Biceps Curl

Upper Arms · Body weight

Intermediate

Description

This exercise involves lying on one side and curling your arm in a controlled manner, using only your bodyweight as resistance.

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How to do Bodyweight Side Lying Biceps Curl

01
Setup
Lie on your side on the floor, extending your bottom arm straight out in front of your chest with your palm facing up. Support your head with your top hand or rest it on your bottom arm.
02
Setup
Place the palm of your top hand onto the palm of your bottom hand, creating resistance by pressing down firmly. Your bottom arm should remain straight and relaxed.
03
Exhale and slowly curl your bottom forearm towards your shoulder, resisting the movement with your top hand. Focus on engaging your biceps to lift your forearm against the pressure.
04
Continue curling until your bottom hand approaches your shoulder, maintaining constant tension from your top hand. Squeeze your bicep at the top of the movement.
05
Inhale and slowly extend your bottom forearm back to the starting position, maintaining controlled resistance from your top hand throughout the entire eccentric phase. Repeat for the desired repetitions before switching sides.

Tips

Control the resistance: Adjust the pressure from your top hand to match your strength level; more pressure increases difficulty, less makes it easier.
Maintain elbow position: Keep your bottom elbow stable on the floor and avoid letting it lift or move excessively during the curl to isolate the bicep.
Focus on the squeeze: At the peak of the curl, consciously contract your bicep muscle for a moment to maximize muscle activation and hypertrophy.
Slow and steady: Perform both the curling (concentric) and extending (eccentric) phases slowly and with control to maximize time under tension and muscle engagement.

Common mistakes

Using momentum: Avoid swinging your forearm to complete the curl; instead, use strict bicep contraction against the resistance of your top hand.
Lifting the elbow: Do not allow your bottom elbow to lift off the floor during the curl; keep it pinned down to ensure proper bicep isolation.
Insufficient resistance: Failing to apply enough pressure with your top hand will reduce the exercise's effectiveness; actively press down to create challenging resistance.

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Questions

Is Bodyweight Side Lying Biceps Curl good for beginners?

Bodyweight Side Lying Biceps Curl is rated intermediate. 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 Bodyweight Side Lying Biceps Curl?

You need Body weight to perform Bodyweight Side Lying Biceps Curl. 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 Bodyweight Side Lying Biceps Curl?

Control the resistance: Adjust the pressure from your top hand to match your strength level; more pressure increases difficulty, less makes it easier. Maintain elbow position: Keep your bottom elbow stable on the floor and avoid letting it lift or move excessively during the curl to isolate the bicep. Focus on the squeeze: At the peak of the curl, consciously contract your bicep muscle for a moment to maximize muscle activation and hypertrophy. Slow and steady: Perform both the curling (concentric) and extending (eccentric) phases slowly and with control to maximize time under tension and muscle engagement.

What are common mistakes when doing Bodyweight Side Lying Biceps Curl?

Using momentum: Avoid swinging your forearm to complete the curl; instead, use strict bicep contraction against the resistance of your top hand. Lifting the elbow: Do not allow your bottom elbow to lift off the floor during the curl; keep it pinned down to ensure proper bicep isolation. Insufficient resistance: Failing to apply enough pressure with your top hand will reduce the exercise's effectiveness; actively press down to create challenging resistance.