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Bicep Under Table Curl

Build serious bicep strength with just a table! This challenging bodyweight curl will sculpt your arms.

The Bicep Under Table Curl mainly works the biceps, with help from the traps and back. No equipment needed: it uses just your bodyweight.

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Bicep Under Table Curl Muscles Worked

Primary

Biceps (biceps brachii); Side Biceps (brachialis)

Secondary

Upper Traps (trapezius, upper fibers); Lats (latissimus dorsi)

Bicep Under Table Curl Variations and Alternatives

How to do the Bicep Under Table Curl

  1. Starting Position:

    • Lie face down under the table.

    • Position your body so that your arms can extend straight out in front of you, holding onto the edge of the table.

  2. Grip:

    • Reach for the edge of the table with both hands, using an underhand grip (palms facing towards you).

  3. Body Positioning:

    • Keep your body straight from head to heels. Your toes should be pointed, and your legs should be extended behind you.

    • Engage your core to stabilize your body.

  4. Movement:

    • Pull your body up towards the table by bending your elbows and curling your hands towards your shoulders.

    • Squeeze your biceps at the top of the movement.

    • Lower your body back to the starting position slowly and with control.

  5. Repetitions:

    • Aim for 8-12 repetitions, depending on your strength level.

  6. Breathing:

    • Exhale as you pull yourself up and inhale as you lower back down.

  7. Safety Tips:

    • Ensure the table is stable and can support your weight throughout the exercise.

    • Avoid swinging your body; the movement should be controlled.

This exercise targets the biceps muscles and requires minimal equipment while effectively building strength.

Bicep Under Table Curl FAQs

What muscles does the Bicep Under Table Curl work?

The Bicep Under Table Curl mainly works the biceps, with help from the traps and back. The main muscles are the biceps brachii and brachialis.

What equipment do you need for the Bicep Under Table Curl?

None. The Bicep Under Table Curl is a bodyweight exercise, so you can do it anywhere.

What workout day should the Bicep Under Table Curl go on?

It belongs on pull day in a push/pull/legs routine.

What are some Bicep Under Table Curl variations and alternatives?

Similar exercises include the Bicep Table Row, Bodyweight Side-Lying Bicep Curl, Inverted Under Table Row and Lying Arm Pillow Curl.

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