Bodyweight Side-Lying Bicep Curl
A bicep curl without weights? Yep! Use your own body for resistance in this unique, accessible exercise. Feel the burn!
The Bodyweight Side-Lying Bicep Curl mainly works the biceps, with help from the core. No equipment needed: it uses just your bodyweight.
Bodyweight Side-Lying Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Deep Core (transverse abdominis)
Bodyweight Side-Lying Bicep Curl Variations and Alternatives
How to do the Bodyweight Side-Lying Bicep Curl
Bodyweight Side-Lying Biceps Curl Instructions
Starting Position
Lie on Your Side: Find a comfortable, flat surface. Lie on your side with your legs stacked on top of each other. Keep your head aligned with your spine.
Position Your Hands: Use the arm that is on the top (the one furthest from the ground) to rest your head, or keep it straight above your body. The bottom arm should be positioned on the ground for support.
Movement
Bend Your Elbow: With your top arm, bend your elbow and bring your hand towards your shoulder, mimicking a curl motion. Focus on using the bicep muscles to lift.
Control the Movement: Slowly lower your hand back down to the starting position. Keep the motion controlled to engage the muscles correctly.
Repetitions: Perform 10-15 repetitions on one side, then switch to the other side and repeat.
Tips
Keep your core engaged to stabilize your body throughout the movement.
Ensure your body remains straight and avoid twisting your torso.
Focus on squeezing your bicep at the top of the curl for maximum engagement.
Progression
To increase difficulty, you can hold a small weight in your top hand, or increase the number of repetitions or sets as you get stronger.
Bodyweight Side-Lying Bicep Curl FAQs
What muscles does the Bodyweight Side-Lying Bicep Curl work?
The Bodyweight Side-Lying Bicep Curl mainly works the biceps, with help from the core. The main muscles are the biceps brachii.
What equipment do you need for the Bodyweight Side-Lying Bicep Curl?
None. The Bodyweight Side-Lying Bicep Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Side-Lying Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bodyweight Side-Lying Bicep Curl variations and alternatives?
Similar exercises include the Bicep Under Table Curl, Lying Arm Pillow Curl, Lying Bicep Curl and Towel Lying Double-Leg Bicep Curl.
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